Before beginning any exercise program,
consult your doctor about any medical problems or pregnancy
problems. Get his or her OK before you begin.
• Allow enough time to warm up; start your exercise routine
with a 5-minute warm-up.
• Begin exercising gradually. Start with 10-minute workout
sessions, with 5-minute rest periods in between. Work up to longer
workout sessions.
• Don’t exercise strenuously for more than 15 to
20 minutes.
• Always end with a 5-minute cool-down period. Cool down
and stretch your muscles to prevent injury, soreness and stiffness.
• Try to exercise at least 3 times a week for 20 to 30
minutes each time. Work out more often when you can.
• It may be easier to fit several small workouts into
your day rather than one long one. Break your exercise time
down into manageable segments. Two 15-minute workouts or three
10-minute sessions, 3 to 4 times a week, is good for your body
and spirit.
• Take your pulse every 15 minutes. Don’t let it
go higher than 140 beats per minute (bpm). If your heart rate
is higher than 140 beats a minute, rest until your pulse drops
below 90 bpm.
• Don’t get overheated.
• Wear comfortable clothing when you exercise, including
clothing that is warm enough or cool enough for the season and
your activity level, a good support bra or a sports bra, and
comfortable athletic shoes that offer maximum support.
• Be careful about getting up and lying down.
• Rise slowly from the floor or from a sitting position
to avoid getting dizzy.
• After the 4th month of pregnancy (16 weeks), don’t
lie on your back while exercising. This can decrease blood flow
to the uterus and placenta.
• When you finish exercising, lie on your left side for
15 to 20 minutes.
• Don’t exercise in hot, humid weather.
• Exercise during the coolest part of the day.
• Stop immediately and consult your physician if you
experience any problems.
• Modify your exercise routine as needed as your pregnancy
progresses.
• Always practice good posture.
For more information about exercise
and fitness see, Your Pregnancy™ Quick
Guide Fitness and Exercise.
General Exercise Guidelines 
