Making Exercise Modifications
If your favorite sport appears on the list of don’ts, you may be able to continue, within reason. Talk with your doctor or midwife about ways to modify your exercise so it's safe for your baby. Here are a few suggestions:
Reduce intensity. Instead of sprinting around the track, go for a light jog or a brisk walk. Instead of hot yoga, look for a prenatal yoga class.
Shorten your workout. As your pregnancy progresses, you may tire out more quickly. Save energy by breaking up your exercise into smaller sessions. If you can’t take a 30-minute walk, take several 10-minute walks throughout the day.
Shift your weight. Roll up a towel and put it under one side of your back so you can keep the blood flowing to your legs and uterus while you stretch.
Use lighter weights. More repetitions with lighter weights can keep your muscles strong without hurting your joints.
With these modifications, you have many ways to exercise during pregnancy that are good for you and for your baby’s health. Before you head out to the gym or field, talk with your doctor or midwife. Then go ahead and get moving!