Exercising During Pregnancy

• Avoid exercise in the supine position (lying on the back) after the fourth month of pregnancy.
  
  
• Avoid exercises, which can increase intra-abdominal pressure. This is caused when a woman holds her breath during exertion.
  
  
• Avoid ballistic (bouncy) movements.
  
  
• Competitive sports participation should be discouraged. Regular exercise (approx. 3 times a week) is preferable to intermittent exertions. These workouts can involve any low-pact activity such as walking, swimming, or group exercise classes, which hold low-impact aerobics.
  
  
• All participants should wear lightweight, non-restrictive clothing, a support bra and proper shoes with arch support. There are support tights, which have been designed specifically for pregnancy.
  
  
• Hot tubs, steam rooms, saunas or spas during pregnancy are not advised.
  
  
• Maternal core temperature should not exceed 38 degrees Celsius, as pregnant women are less efficient at exchanging heat. Pregnant women need to pay particular attention to heat factors and avoid vigorous exercise in hot, humid weather. Hydration before, during, and after exercise affects core body temperature. Dehydration increases core temperature to dangerous levels and can precipitate premature labour. The solution is to drink plenty of water.
  
  It is essential to remember that pregnancy is a time to maintain fitness, not strive for dramatic improvements. As a woman's body weight increases, her workload will normally decrease.