As an expecting mom, you probably are wondering if it is safe to start or to continue exercising, and the answer is yes.
There are numerous benefits to starting or maintaining an active lifestyle throughout your pregnancy including:
Reduces backaches, constipation, bloating, and swelling
Helps prevent gestational diabetes
Increases your energy
Improves your mood
Improves your posture
Promotes muscle tone, strength, and endurance
Prevents excessive weight gain
Helps you sleep better
Improves ability to cope with labor
Improves the ability to return to normal routine post-delivery
Exercising at least 30 minutes most days of the week at a moderately vigorous intensity is a good rule of thumb especially low impact and low injury risk forms of exercise including:
Walking
Swimming
Cycling
Light resistance training
Avoid high impact and high injury risk forms of exercise including:
Downhill snow skiing
Jumping and plyometric exercises
Contact sports
Scuba diving
To improve your tolerance for exercising during pregnancy, follow these guidelines to maintain your own health:
Avoid any exercises on your back after the first trimester
Begin slowly if you were sedentary prior to pregnancy and gradually increase your time weekly to achieve 30 minutes per day
Avoid brisk exercise in hot, humid weather or if you have a fever
Wear clothing that will help keep you cool
Wear an appropriate, well-fitting bra to help protect your breasts
Drink plenty of water and consume daily extra calories as instructed
Stop exercising and contact your health care provider if you have any of these symptoms:
Vaginal bleeding or discharge
Dizziness or feel faint
Increased shortness of breath
Chest pain
Headache
Muscle weakness
Calf pain or swelling
Uterine contractions
Decreased fetal movement
Exercising post-delivery is safe to begin as soon as you feel ready if you had an uncomplicated vaginal delivery. If you had a C-section, extensive vaginal repair or a complicated delivery exercising may be delayed to allow for appropriate healing. Post-delivery exercise will largely focus on cardio exercise aimed at weight loss to achieve pre-pregnancy weight as well as core and postural strengthening to reduce pain associated with carrying baby weight and also to improve your tolerance to the physical demands of being a new mom.
Reference:
http://www.acog.org/~/media/For%20Patients/faq119.pdf