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ACOG Guidelines

Before exercising contact your doctor or midwife to make sure you don’t have any of the following:

Risk factors for preterm labor
Vaginal bleeding
Premature rupture of membranes

Exercises safe for pregnancy even for beginners:

Walking. Brisk walking is easy on joints and is a great way to start exercising.
Swimming. Avoids injury and muscle sprain. The water supports your weight, keeps you cool and prevents leg swelling.
Cycling. Provides a great aerobic workout. Stationary or recumbent bikes are preferable later in pregnancy.
Aerobics is a good way to stay cardio fit. Low-impact and water aerobics are other formats to choose from as well.

Exercises, done in moderation, safe for moms that have performed them before pregnancy:

Running. You may have to modify your routine.
Racquet sports. Your changing balance may affect your movements increasing your risk of falling.
Weight training. Helps prevent some of the aches and pains of pregnancy.

Exercises to avoid:

Downhill snow skiing
Gymnastics
Horseback riding
Water skiing
Contact sports-ice hockey, soccer and basketball.
Scuba diving. Can cause decompression sickness in baby.
Avoiding high altitudes, 6000 ft and higher, prevents altitude sickness in mom.
If you are an athlete let your doctor know so you can get any special care you may need.

Healthy women engage in at least 30 minutes of moderate exercise on most, if not all, days.

Safe and Healthy Guidelines:

After the first trimester of pregnancy, avoid doing any exercises on your back. Avoid brisk exercise in hot, humid weather or when you have a fever.
Wear comfortable clothing that will help you to remain cool.
Wear a bra that fits well and gives lots of support to help protect your breasts. Drink plenty of water to help keep you from overheating and dehydrating. Make sure you consume the daily extra calories you need during pregnancy.

Warning Signs

Vaginal bleeding

Dizziness or feeling faint

Increased shortness of breath

Chest pain

Headache

Muscle weakness

Calf pain or swelling

Uterine contractions

Decreased fetal movement

Fluid leaking from the vagina

***If you notice any of these signs stop exercising and call your doctor.***

Postpartum

Check with your doctor before starting or resuming an exercise program. Some women may resume their routine within days of giving birth; others may need more time before resuming their pre pregnancy routine.

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MEDICAL DISCLAIMER - All of the information on this site assumes that the mother-to-be is in good physical and mental health, and that her pregnancy is without risk factors or complications. Web site content is for informational purposes only and is not intended to offer medical advice, or replace the recommendations of your doctor, midwife, or physical therapist. Always consult your doctor before beginning any exercise program.