Exercise: Get Moving During Pregnancy

Exercise helps you stay healthy during pregnancy.

Exercise can help you:

Have stronger muscles for birth
Have more energy
Be in a better mood
Lower your stress
Prevent too much weight gain
Ease leg cramps and backaches
Ease constipation
Sleep better
Lower your risk of gestational diabetes or high blood pressure
Increase your chances of having a vaginal birth

How Much Should I Exercise?

Most people should exercise at least every other day for 30-60 minutes. If you are just starting, begin with 10 minutes every other day and build up slowly. No matter your routine, drink plenty of water before and after you exercise.

What Exercise Can I Do?

The best exercise for you is the one that makes you feel good and is fun! Here are some suggestions.

Dancing

You can dance anywhere, event at home. Try a Zumba class!

[Dancing image]

Yoga

You can take a yoga class or practice with a yoga video.

[Yoga image]

Stretching

Stretching daily can help ease back and body pain.

Swimming

Swimming or water aerobics are great for easing back and body pain.

Walking

Try to walk for 30 minutes a day. You can walk to the park, to the store, or to the bus stop.

Exercise Videos

Short exercise videos made for pregnancy include:

Birth Prep Exercises

Certain exercises help you stretch and get your body ready for labor. Try:

Use a birth ball for 20 minutes a day [insert a picture of someone on a birth ball]
Miles Circuit
Spinning Babies

What Exercises Can I Do for the Pelvic Floor?

Try these physical therapy exercises to help strengthen your pelvic floor muscles.

When Should I Stop Exercising?

Exercise can help keep you healthy, but it’s important to listen to your body and not overdo things. Remember that you’re growing a baby too!

Stop exercising if you feel:

Pain
Dizziness
Shortness of breath
Uterine cramps (similar to menstruel cramps)
Contractions (your stomach gets tight and hard)

What Exercise Should I Avoid?

There are some exercises you should avoid during pregnancy, lincluding:

Extreme activities you haven't done before
Contact sports like boxing, karate, lacrosse, ice hockey, filed hockey or soccer
Activities that increase your risk of falling, such as skiing or gymnastics

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