Exercise Guildelines

The following information is based on the unique physical and physiological changes that occur during pregnancy. This information is meant to be a guideline for developing a safe exercise program for your pregnancy.

• Maternal heart rate should not exceed 140 beats per minute during peak activity.
• Strenuous activity should be limited to 15 minutes.
• No exercise should be performed while lying flat on your back after the fourth month.
• Breath holding and bearing down should be avoided.
• Caloric intake should be increased to meet the needs of the pregnancy and exercise.
• Exercise should not be so strenuous as to cause a rise in your body temperature.

Important Reminders:

• Regular exercise at least three times a week is best. Competitive sports are discouraged.
• Vigorous exercise should be preceded by a 5 minute warm up and followed by a cool down that gradually decreases activity.
• Deep flexion or extension of joints (such as deep knee bends) should be avoided due to relaxation of the joint during pregnancy, as this increases the risk of joint injury.
• Jerky or bouncy motions should be avoided. Exercise should be performed on a wooden floor or a tightly carpeted surface to ensure sure footing.
• Gradually rise from lying positions to avoid lightheadedness.
• Drink water before, during and after any activity to prevent dehydration.
• Women who have not participated in exercise prior to pregnancy should begin gradually and advance activity levels slowly.
• Remember, if any unusual symptoms occur, stop the activity and consult your physician or midwife.