Wear loose fitting, comfortable clothes as well as a good support bra. Choose shoes that are designed for the type of exercise you do. Proper shoes are your best protection against injury. Exercise on a flat, level surface to prevent injury. Consume enough calories to meet the needs of your pregnancy (300 more calories per day than before you were pregnant), as well as your exercise program. Finish eating at least one hour before exercising.Drink water before, during, and after your workout. After doing floor exercises, get up slowly and gradually to prevent dizziness. Never exercise to the point of exhaustion. If you cannot talk normally while exercising, you are probably over-exerting yourself and you should slow down your activity. Stop exercising and consult your health care provider if you: Feel pain Have abdominal pain, pelvic pain, or persistent contractions Notice an absence of fetal movement Feel faint, dizzy, nauseous, or light-headed Feel cold or clammy Have vaginal bleeding Have a sudden gush of fluid from the vagina or a trickle of fluid that leaks steadily (when your bag of "water" breaks, also called rupture of the amniotic membrane) Notice an irregular or rapid heart beat Have sudden swelling in your ankles, hands, or face Are short of breath Have difficulty walking.
Always warm up before exercising, and cool down afterwards. Try to keep active on a daily basis: half an hour of walking each day can be enough, but if you can't manage that, any amount is better than nothing. Avoid any strenuous exercise in hot weather. Drink plenty of water and other fluids.
If you go to exercise classes, make sure your teacher is properly qualified, and knows that you?re pregnant and how many weeks pregnant you are. You might like to try swimming because the water will support your increased weight. Some local swimming pools provide aquanatal classes with qualified instructors. Find your local sport and fitness services.
Exercises to avoid: Don't lie flat on your back, particularly after 16 weeks, because the weight of your bump presses on the big blood vessels and can make you feel faint. Don't take part in contact sports where there's a risk of being hit, such as kickboxing, judo or squash.
Don't take part in horse-riding, downhill skiing, ice hockey, gymnastics and cycling, because there's a risk of falling. Don't go scuba-diving, because the baby has no protection against decompression sickness and gas embolism (gas bubbles in the bloodstream). Don't exercise at heights over 2,500m above sea level until you have acclimatised: this is because you and your baby are at risk of altitude sickness (a decrease in oxygen).