Physical Activity during Pregnancy

Being active during pregnancy is important for you and your baby. It helps with healthy weight gain during pregnancy and helps you return to a healthy weight afterwards. Being active also helps with leg cramps, feeling tired, constipation, sore back, and shortness of breath. When you feel good it is also very good for the baby’s health.

Speak to your health care provider before you increase your physical activity.

What kind of physical activity can I do?

During pregnancy you can do many physical activities like:

• Swimming (take pregnancy swimming classes) 
• Walking outside 
• Yoga and relaxation techniques 
• Gardening 
• Prenatal fitness classes 
• Kayaking or canoeing 
• Low impact aerobics 
• Biking outside on safe bike paths or on a stationary bicycle 
• Stretching 
• Kegel exercises 
• Weight training with low weights and high repetitions

If you are already active doing light to moderate physical activity, you can continue to do your activities. If you already do vigorous-intensity aerobic activity, such as running, you can continue doing so. If you are not active, try to do light to moderate physical activity.

Talk to your health care provider about your plans to be active. Check your local community for physical activity programs in your area. Ask your friends, spouse or partner to be physically active with you.

When you exercise:

• Drink plenty of water (before, during, and after you are active). 
• Try not to get too hot or too tired. 
• You should be able to talk when you are active. 
• If it hurts or feels uncomfortable, slow down or stop the activity