Fit Pregnancy

Exercise during pregnancy has many benefits. It can:

• Help you feel better
• Relieve aches and pains
• Reduce constipation
• Strengthen your joints
• Help you sleep better

It can also help you feel better about the way you look, prepare you for labor and delivery, and help you regain your pre-pregnancy body more quickly after your baby is born.

• How did exercise help you through your pregnancy? Share your story with others!

For almost all women, moderate exercise is safe throughout pregnancy. However, you should always discuss the topic of exercise with your doctor or midwife before you start.

Tips on Exercising During Pregnancy

If your pregnancy is high-risk (e.g., if you have pregnancy-induced high blood pressure, early contractions, vaginal bleeding, or are at risk of miscarriage or premature birth), you may be advised to limit or avoid exercise.

If you were already exercising regularly before you became pregnant, you should be able to continue doing so during your pregnancy, making adjustments as your body and energy level change.

Some studies indicate that you can safely start an exercise program during pregnancy, even if you did not exercise regularly before your pregnancy. It is especially important to consult with your doctor before commencing an exercise program, since you will need to gradually incorporate the activity into your routine.

If your doctor has cleared you to exercise during your pregnancy, you should aim for at least 30 minutes of moderate activity (e.g., walking, swimming, aerobic dancing) on most days of the week. You should be able to talk while you are exercising and should keep your heart rate below 160 beats per minute.

Stop exercising if you feel:

• Fatigue
• Dizziness
• Heart palpitations
• Shortness of breath
• Back or pelvic pain

Avoid becoming overheated by not overdoing it on hot days, and by avoiding exercising outside from 10:00 am to 3:00 pm during hot months.

Exercises to Avoid During Pregnancy

Certain exercises, including contact sports, downhill skiing, scuba diving, and horseback riding, should be avoiding because of the risk of injury. Also avoid activities that include bouncing, jarring, sudden changes in direction, and risk of abdominal injury.

Because exercises performed on your back (e.g. sit-ups, some yoga poses) can limit blood flow to your baby, avoid these exercises during pregnancy.

• Pregnancy Diet