Staying active helps you have a more enjoyable pregnancy, control weight gain, and gets you ready for labor. Active women are better able to participate in their baby's birth. All women can benefit from regular activity, 3 or more times a week… even if it's not called "exercise!"
Activities considered safe during pregnancy:
- Kegel & pelvic rocks (cat back stretch)
- Yoga (w/pregnancy modifications)
Activities you may continue if you are having no difficulty, and you are under 20 weeks pregnant:
- Aerobics, Jazzercise, Zumba
Activities NOT recommended:
- Competitive sports and races
- Activities that cause sudden pressure changes (like hiking above 10,000 feet, scuba diving, or riding roller coasters)
- Activities that may result in falls or rough contact (like soccer, skating, or downhill skiing)
- Any exercise or activity that requires you to be flat on your back after 20 weeks.
It is wise to check your heart rate during activity: over 140 beats per minute means you need to slow down or stop.
- Drink water before, during, and after exercising.
- Avoid becoming overheated (exercise early morning or late afternoon)
Call your midwife or doctor if:
- You have fluid or blood coming from your vagina
- You feel your heart racing or feel short of breath when resting
- You have rhythmic back pain, stomach pains, uterine contractions, or cramping
- You faint
Most women can exercise regularly without endangering themselves or their babies, so choose the activity which best fits you!