Exercise Guidelines During Pregnancy

• If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowly and be careful not to over exert yourself.

• Listen to your body. Your body will naturally give you signals that it is time to reduce the level of exercise you are performing.

• Never exercise to the point of exhaustion or breathlessness. This is a sign that your baby and your body cannot get the oxygen supply they need.

• Wear comfortable exercise footwear that gives strong ankle and arch support.

• Take frequent breaks, and drink plenty of fluids during exercise.

• Avoid exercise in extremely hot weather.

• Avoid rocky terrain or unstable ground when running or cycling. Your joints are more lax in pregnancy, and ankle sprains and other injuries may occur.

• Contact sports should be avoided during pregnancy.

• Weight training should emphasize improving tone, especially in the upper body and abdominal area. Avoid lifting weights above your head and using weights that strain the lower back muscles.

• During the second and third trimesters, avoid exercise that involves lying flat on your back as this decreases blood flow to your womb.

• Include relaxation and stretching before and after your exercise program.

• Eat a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates.