ACOG Guidelines for Exercise
Regular exercise (at least three times per week) is better than spurts of heavy exercise followed by long periods of no activity.
Brisk exercise should not be preformed in hot humid weather or when you have an illness with a fever, such as a cold or flu.
Avoid jerky, bouncy, or high-impact motions. Activities that require jumping, jarring motions, or rapid change in direction may cause pain. Exercise on a wooden floor or a tightly carpeted surface to reduce shock and provide a sure footing. Wear a good-fitting, supportive bra to help protect your breasts.
Avoid deep knee bends, full sit-ups, double leg raises, and straight leg toe touches. During pregnancy, these exercises may injure the tissue that connect your leg and back joints.
Avoid exercises that require lying with your back on the floor for more than a few minutes after 20 weeks of pregnancy.
Always begin with a 5 minute periods of slow walking or stationary cycling with low resistance to warm up your muscles. Intense exercise should not last longer than 15 minutes.
Heavy exercise should be followed by a 5-10 minute period or gradually slower activity that ends with gentle stretching in place. To reduce the risk of injuring the tissue connecting your joints, do not stretch as far as you possibly can.
The extra weight you are carrying will make you work harder as you exercise at a slower pace. Measure you heart rate at peak times of exercise. Do not exceed your target heart rates and limits established with your doctor’s advice.
Get up slowly and gradually from the floor to avoid dizziness or fainting. Once you are standing, walk in place for a brief period.
Drink water often before and after exercise to prevent dehydration (lack of water for the body’s needs.) Take a break in your workout to drink more water if needed.
Women who did not exercise before becoming pregnant should begin with physical activity of very low intensity and move to higher levels very gradually.
Stop your activity and consult your doctor if you experience pain, tachycardia (rapid heartbeat), bleeding, back pain, shortness of breath, pubic pain, palpitation (irregular heartbeat), faintness, difficulty walking, or any other unusual symptoms.
Almost any form of exercise is safe if it is done in moderation. Some exercises offer aerobic conditioning of the heart and lungs; others relieve stress and tone muscle. Pregnancy causes many changes in your body, some of which have an effect on your ability to exercise. These changes can interfere with activities that require good balance, so you may wish to modify your form of exercise during pregnancy.
Walking is always good exercise. If you were not active before you become pregnant, walking is a good way to begin an exercise program.
Swimming can be continued if you were used to swimming before your pregnancy. Swimming is excellent for your body because it use many different muscles while the water supports your weight. However, it is best not to dive in the later months of pregnancy. Scuba diving is not recommended during pregnancy.
Jogging can be done in moderation if you were used to jogging before you became pregnant. Avoid becoming overheated, stop if you are feeling uncomfortable or unusually tired, and drink water to replace what you lose through sweating.
Tennis is generally safe if you were used to playing tennis before pregnancy, but be aware of your change in balance and how it affects rapid movements.
Golf and bowling are fine for recreation but don’t really strengthen the heart and lungs. With either of these sports, you may have to adjust to your change in balance.
Snow skiing, water skiing and surfing pose some risk. You can hit the ground or water with great force and taking a fall at such fast speeds could harm your fetus. Before you decide to participate, you should talk with your doctor
