Exercise in Pregnancy
Warm up and stretch to prepare for activity. Maintain hydration during exercise. Cool down with
mild activity to help restore circulation.
Exercise for short intervals. Exercise for 10-15 minutes, rest, then exercise for an additional 1015 minutes. This helps with keeping the blood flow to your uterus.
As pregnancy progresses, decrease the intensity of exercise. This helps compensate for the
decreased cardiac reserve, increased respiratory effort and increased weight. Your heart rate
should stay at 140 or below. (Pulse rate should be less than 100 after stopping exercise).
Avoid prolonged over heating. Strenuous exercise, especially in a humid environment, can
raise the core temperature. This is why you should avoid saunas and hot tubs, especially in your
first trimester.
After exercising, lie on your left side for ten minutes. This improves return of circulation from
the extremities back to your uterus.
Wear supportive shoes and a supportive bra. (Avoid underwires).
Remember, rhythmic exercise is best, for example:
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Swimming
Walking
Cycling
Cross Country Skiing
AVOID:
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Mountain Climbing
Surfing
Sky Diving
Horseback Riding
Water Skiing
Racquetball
Scuba Diving
Stop exercising and contact your care giver if dizziness, shortness of breath, tingling, numbness,
vaginal bleeding or abdominal pain occur.