Exercise

For healthy women, moderate exercise several times a week throughout pregnancy helps promote good health. Exercise helps women keep their muscles toned, work off emotional stress, ease back pain, avoid constipation and hemorrhoids and ease leg cramps.

Swedish’s exercise guidelines for pregnant women are in accordance with those recommended by the American College of Obstetricians and Gynecologists.

How strenuous can I get? Will I hurt the baby? There is no evidence that women need to limit their exercise intensity or lower target heart rates when they are pregnant. Because there is less oxygen available for aerobic exercise during pregnancy, you may not be able to work at your pre-pregnant level and it will get harder the further along you are in the pregnancy. Remember to pace yourself and not to exercise to exhaustion. Avoid becoming overheated, especially during the first trimester.

Exercise tips

Take part in regular exercise (at least three times per week). It is preferable to intermittent activity.
Start and finish your exercise session gradually (warm up and cool down).
Exercise at a moderate pace for 20-30 minutes. This will give you an aerobic benefit.
Keep your fluid level up by drinking before you are thirsty.
Do not hold your breath.
Be gentle with stretching.
After the first trimester, avoid any exercise where you lie on your back.
Wear loose, comfortable clothing and a supportive bra.
Wear shoes with good support and cushioning.