Exercise Safety Tips
Although getting regular exercise is important, it’s just as important to protect yourself from injury. Make sure you have all the equipment you need for a safe workout. Wear shoes with plenty of padding and support, and choose a well-fitting, supportive sports bra. Follow these tips for safe exercise:
- Drink enough fluids. Take a bottle of water with you to drink before, during and after your workout. If you’re getting hot or feeling thirsty, take a break and drink more water.
- Begin your workout by stretching and warming up for 5 minutes to prevent muscle strain. Walking slowly or riding a stationary bike are good warm-ups.
- Work out on a wooden floor or a tightly carpeted surface. This gives you better footing.
- Don’t do jerky, bouncy or high-impact motions. Jumping, jarring motions or quick direction changes can strain your joints and cause pain.
- Get up slowly after lying or sitting on the floor. This will help keep you from feeling dizzy or faint. Once you’re standing, briefly walk in place.
- Keep track of intensity. Extra weight makes your body work harder than it did before you were pregnant, even if you are working out at a slower pace. Intense exercise boosts oxygen and blood flow to the muscles and away from other parts of your body, such as your uterus. If you can’t talk at a normal level during exercise, then you are working too hard.
- Don’t do deep knee bends, full sit-ups, double leg lifts (raising and lowering both legs at once) or straight-leg toe touches. After the first trimester, you should avoid exercises that involve lying flat on your back. This can reduce blood flow to your baby.
- Watch your balance. The weight you gain in the front of your body shifts your center of gravity, putting stress on your joints and muscles in the lower back and pelvis. It also can make you less stable and more likely to fall.
- Following intense exercise, cool down for 5 to 10 minutes. Slow your pace little by little, and end your workout with gentle stretching. Don’t stretch too far, though. Intense stretching can injure the tissue that connects your joints.
