Physical activity is important for everyone, including healthy pregnant women. Regular exercise during pregnancy can help you have a more comfortable pregnancy. If you weren’t active before your pregnancy, it’s not too late to start.
Get Your Doctor's Okay
Talk to your doctor about being active during your pregnancy. As long as you don’t have any pregnancy-related problems, your doctor will encourage you to be physically active.
Do Aerobic Exercises for Your Heart
The goal is to do 2 hours and 30 minutes a week of moderate-level aerobic activities.
- If you weren’t exercising before, start slowly. Spread your activity out over the week.
- Choose activities that make your heart beat faster, like walking fast, dancing or raking leaves. You should still be able to talk during these activities.
- Drink extra water before, during and after your exercise.
- Take a break if you get short of breath or feel uncomfortable.
Do Strengthening Exercises
- Do more repetitions (lifts) with light weights. Don’t strain to lift heavy weights.
- Don't hold your breath while you exercise.
- Avoid lifting weights above your head and exercises that could strain your lower back.
Avoid High-risk Activities
- Avoid exercising while lying on your back after the first trimester (12 weeks).
- Stay away from activities like downhill skiing or horseback riding that increase your risk of falling.
- Avoid sports like basketball or soccer where you could get hit in the stomach.
This information was originally published at healthfinder.gov.
