According to the U.S. Department of Health and Human Services, regular physical activity is one of the most important things you can do for your health. And that’s just as true during pregnancy.

There are numerous potential health benefits for women who exercise during pregnancy, including but not limited to: better weight control, increased energy, reduced back and pelvis pain, improved mood, reduced stress, maintenance of fitness levels, and a decreased risk of pregnancy-related complications such as pregnancy-induced hypertension and pre-eclampsia. It is a myth that physical activity increases the risk of miscarriage, low birth weight, or early delivery. So hit the gym and workout for two!

YOU’VE BEEN WORKING OUT FOR YEARS
If you were physically active before your pregnancy, you should be able to continue your activity with modifications as needed. You can exercise at your former level as long as you are comfortable and have your doctor's approval. Low-impact aerobics where your heart rate does not exceed 140 beats per minute is encouraged.

YOU’VE NEVER EXERCISED IN YOUR LIFE
If you have never exercised regularly before, pregnancy is actually an ideal time to start an exercise program! Not only does it offer many physical and emotional benefits, but it will help with postpartum recovery. Public health guidelines for pregnant women recommend moderate exercise or activity for approximately 150 minutes per week (or 30 minutes per day, five days a week). Never push yourself to the point of exhaustion. The following are ideal exercises during pregnancy:

• Walking: Walking at a moderate pace can be a great, easy way to fulfill the recommended guidelines. If you’re walking, you should be able to walk and talk at the same time. If you can’t, you should slow down.

• Gym activities: Working out on the elliptical or riding the stationary bike are healthy and safe ways to stay active.

• Pilates or yoga: Pilates and yoga can be mentally and physically beneficial. However, hot yoga is not recommended because you should always stay cool and hydrated while pregnant.

• Swimming: Swimming is generally considered safe during all three trimesters of pregnancy, and can have many benefits, including pain relief.

WHAT OTHER EXERCISES CAN YOU DO?
1. According to the American College of Obstetricians and Gynecologists, weight lifting is safe during pregnancy; however, you should always check in with your health care provider first. Moderate weight lifting strengthens your abdominal and back muscles, which helps to prevent the lower back pain that's common during pregnancy.

2. The University of Alberta says that high-intensity interval training (HIIT) during pregnancy appears to be well tolerated by expecting mothers and their babies.

WHAT EXERCISES SHOULD YOU AVOID?
1. Whether you’ve been working out prior to being pregnant or not, you should be especially careful with exercises that could cause you to lose your balance, since having a fall during pregnancy can be very serious.

2. Contact sports and sports that put you at risk of getting hit in the abdomen, including ice hockey, boxing, soccer, and basketball.

3. Exercises that involve lying flat on your back for long periods of time are off-limits after the fourth month, since the weight of your enlarging uterus could compress major blood vessels and restrict circulation to you and your baby. That, in turn, could make you feel nauseous, dizzy, and short of breath.

4. Advanced abdominal moves, like full sit-ups or double leg lifts, can pull on the abdomen, so they're best avoided when you're expecting.

5. Motionless standing after the first trimester can restrict blood flow, so avoid these types of movements in yoga.

If you have a medical problem, such as asthma, heart disease, or uncontrolled type 1 diabetes, exercise may not be advisable. Exercise may also be harmful if you have an obstetric condition such as: a weak cervix or bleeding or clotting. Before considering any exercise program, talk with your doctor about your specific risks and concerns, especially what types of exercises are best to avoid. But once you get the a-ok to hit the gym, click on the button below and one of Success Studio’s certified personal trainers can design a personalized training program for while you’re pregnant.