Overview

Exercise is good for you during a healthy pregnancy. It can relieve back pain, swelling, and other discomforts. It also prepares your muscles for childbirth. And exercise can improve your energy level and help you sleep better.

If your doctor or midwife advises it, get more exercise. For example, walking is a good choice. Bit by bit, increase the amount you walk every day. Try for at least 2½ hours of moderate exercise a week. You could also try a prenatal exercise class. But if you do not already exercise, be sure to talk with your doctor or midwife before you start a new exercise program. Doctors and midwives do not recommend contact sports during pregnancy.

How can you care for yourself at home?

• Talk with your doctor or midwife about the right kind of exercise for each stage of pregnancy.
• Listen to your body to know if your exercise is at a safe level.
  • Do not become overheated while you exercise. High body temperature can be harmful. Avoid activities that can make your body too hot.
  • If you feel tired, take it easy. You might walk instead of run.
  • If you are used to strenuous exercise, ask your doctor or midwife how to know when it's time to slow down.
• If you exercised before getting pregnant, you should be able to keep up your routine early in your pregnancy. Later in your pregnancy, you may want to switch to more gentle activities.
• Drink plenty of fluids before, during, and after exercise.
• Avoid contact sports, such as soccer and basketball. Also avoid risky activities. These include scuba diving, horseback riding, and exercising at a high altitude (above 1, 800 metres [6,000 feet]). If you live in a place with a high altitude, talk to your doctor or midwife about how you can exercise safely.
• Do not get overtired while you exercise. You should be able to talk while you work out.
• After your fourth month of pregnancy, avoid exercises that require you to lie flat on your back on a hard surface. These include sit-ups and some yoga poses.
• Get plenty of rest. You may be very tired while you are pregnant.