Safe Activities During Pregnancy

As a quick reference, here is a quick list of activities that are generally considered appropriate to engage in during pregnancy:

Exercise

Exercise can make you feel better and give you more energy during pregnancy. You should, however, check with your doctor before starting an exercise program. The American College of OB/GYN has concluded that exercise helps in the following ways:

• Builds muscle tone, strength, and endurance
• Protects against back pain
• Stimulates energy levels
• Contributes to a positive self image and elevates mood

Some examples of exercises that can be done throughout pregnancy are walking, swimming, and elliptical trainer machines. If you take a group class, such as yoga, please let your instructor know that you are pregnant so that he/she can make recommendations for modifications.

The following guidelines are suggested when devising an exercise plan:

Avoid:

• Strenuous activity greater than 15 minutes in duration
• Exercise in the supine (flat on back) position after the fourth month
• Exercise requiring the Valsalva maneuver (holding breath and bearing down)
• Regular exercise in hot humid weather or if you have a febrile illness
• Bouncing movements
• Deep bending or joint extension due to connective tissue laxity during pregnancy
• Competitive sports are discouraged

Make sure:

• Your caloric intake is adequate to meet the needs of your exercise and pregnancy
• You exercise on a shock-reducing surface
• You rise gradually from a reclined or seated position to avoid a sudden drop in blood pressure
• You drink plenty of liquids
• If you have been sedentary, begin with low intensity exercise and advance slowly

You should contact your doctor if you experience any of the following while exercising: pain, bleeding, dizziness, shortness of breath, faintness, palpitations, rapid heart rate that doesn’t go away, or difficulty walking.