Regular physical activity can help reduce your risk of pregnancy complications and ease pregnancy discomforts, like back pain. Fall-prone activities. 2012. Some exercise types are especially good for women during pregnancy. Your morning resting heart rate is elevated more than 10 beats per minuteA morning resting heart rate that's higher than usual could mean that your heart and muscles are getting overworked. If you're exercising outdoors, don't do it in the middle of the day – that's when temperatures are highest and the sun is strongest. Early in your pregnancy, it could signal a miscarriage. You can strain your muscles, which may already be somewhat strained due to the way that pregnancy is changing your body. You're getting sick a lot, with longer recovery timesToo much exercise can take a toll on your immune system, making it harder for your body to fight off colds and other infections. But while certain workouts aren’t advised during pregnancy, exercise overall is highly encouraged. To learn Fact sheet Pregnancy and exercise www.thepregnancycentre.com You may feel a bit sore during or after a workout, but the soreness shouldn't linger. ACE. Pregnant women should avoid exercise that involves the risk of abdominal trauma, falls or excessive joint stress, as in contact sports and vigorous racquet sports. Researchers found that women who received advice between weeks 7 and 21 of pregnancy were less likely to gain excess weight during the third trimester. There are some risks when it comes to exercise during pregnancy, however. https://www.acsm.org/docs/current-comments/exerciseduringpregnancy.pdf [Accessed July 2016], APTA. You can become dehydrated, which isn’t good for you or for your baby. Exercise can be used to combat excessive weight gain with the help of your doctor who may prescribe a safe exercise regime to adopt during pregnancy. Excessive exercise, on the other hand, can have the opposite effect. If you push yourself too hard, your body will let you know. Remember that sometimes it's hard to tell if your baby is moving around when you're moving around, too. Level of evidence: high level of evidence that exercise during pregnancy reduces excessive birth weight, but lack of studies in elite athletes. The ligaments and joints loosen up due to the pregnancy hormones. Excessive exercise during pregnancy can lead to a number of different problems. It's unusual to overheat from exercise alone, but it is possible if it's hot outside or in the gym. If you notice any of the following symptoms during your workout (or at any other time during your pregnancy), stop what you're doing. Consider staying inside if it's extremely hot out. There are some particular exercises – usually those than involve a risk of abdominal injury – that are advised against. If you're exercising indoors, it's best to do so in a well-ventilated, air-conditionedroom. You can become dehydrated, which isn’t good for you or for your baby. Also, be sure to eat and drink water before your workout because that may affect your baby's movements. Exercise also helps prevent excessive weight gain in pregnancy, and women who exercise during pregnancy are more likely to exercise after the birth and therefore lose the weight gained during pregnancy. Pulmonary disease in pregnancy. In order to reduce excessive weight gain your doctor will suggest aerobic exercises that utilise a large number of muscle groups, if this is believed to be safe for you and your baby. Your healthcare provider or a fitness professional who specializes in prenatal exercise can help by suggesting changes to your routine. This can also make you feel less motivated to work out. Exercising for 30 minutes on most, or all, days can benefit your health during pregnancy. 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