Pregnancy Exercise Guidelines

Exercise GuidelinesIf you have been following a regular exercise program prior to your pregnancy, you should be able to maintain that program to some degree throughout your pregnancy. Exercise does not increase the risk for miscarriage in a normal low risk pregnancy. The important thing is to discuss these pregnancy exercise guidelines with your health care provider and set up the right routine for you.

Pregnancy Exercise Guidelines

  • If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowlyand be careful not to over exert yourself. Consider a prenatal yoga class that is specifically designed for pregnant women. Shop Yoga for home
  • Listen to your body. Your body will naturally give you signalsthat it is time to reduce the level of exercise you are performing.
  • Never exercise to the point of exhaustion or breathlessness.This is a sign that your baby and your body cannot get the oxygen supply they need.
  • Wear comfortable exercise footwear that gives strong ankle andarch support.
  • Take frequent breaks, and drink plenty of fluids during exercise.
  • Avoid exercise in extremely hot weather.
  • Avoid rocky terrain or unstable ground when running or cycling.Your joints are more lax in pregnancy, and ankle sprains and otherinjuries may occur.
  • Contact sports should be avoided during pregnancy.
  • Weight training should emphasize improving tone, especiallyin the upper body and abdominal area. Avoid lifting weights aboveyour head and using weights that strain the lower back muscles.
  • During the second and third trimesters, avoid exercise that involves lying flat on your back as this decreases blood flowto the uterus.
  • Include relaxation and stretching before and after your exercise program.
  • Eat a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates.

 

Compiled using information from the following sources:

Planning Your Pregnancy and Birth Third Ed.

The American College of Obstetricians and Gynecologists, Ch. 5.

American Academy of Family Physicians, http://familydoctor.org/

 

Last Updated: 01/2013