Exercise in Pregnancy (PDF)

Exercise in Pregnancy

Why should I exercise when pregnant?

* To control weight gain
* To decrease back ache
* To decrease “postpartum belly”
* To decrease varicose veins
* To decrease constipation
* To increase energy level
* To improve sleep quality
* To decrease tension
* To improve posture
* To improve ability to cope with the physical stresses and changes of pregnancy
* To encourage a healthy labor

Recommendations for exercise in pregnancy:

* Continue your pre-pregnancy routine if possible
* Do not do exercises that can cause you to fall (skiing, horseback riding, biking)
* Avoid contact sports (football, etc)
* Avoid jumping, jarring motions, or quick changes in direction
* Keep your heart rate 140 beats per minute or less
* Stay well hydrated
* Do not exercise to the point to exhaustion
* Exercise for 30-45 minutes at a time
* Exercise regularly; at least 3 times per week
* Do not exercise during high heat or humidity
* Never exercise with a fever, vomiting, or diarrhea
* After the 4th month (week 16) do not do any exercise that requires you lay flat on your back

Recommended types of exercise:

* Low impact aerobics
* Swimming
* Stationary bicycling
* Walking
* Ball exercises
* Yoga
* Light weights
* Resistance band exercises

Do not exercise if you have:

* Vaginal bleeding
* Faintness
* Decreased fetal activity
* Generalized edema
* Back pain

If you experience any of these signs, stop the activity and call the office immediately.

Written by the Women’s Group Practitioners Last Reviewed in November 2009
© Copyright 2009 The Women’s Group PC 1