• Maintain appropriate weight gain (and it will make it easier for you to get back your pre-pregnancy body after giving birth)


• Improve blood circulation


• Meet increased oxygen demands - both yours and baby's


• Feel and sleep better


• Improve your posture and relieve backache


• Reduce your risk for varicose veins and cramps


• Prepare you for labor and birth

Helpful Suggestions:

• Consult your doctor or nurse before beginning or continuing an exercise program


• Exercise at least 3 times a week and not longer than 20 minutes per session


• Walking, swimming and prenatal exercises are good options


• Start gently and at a slow pace if you are not physically active


• Warm-up before, and cool down after, exercising


• Stretch gently


• Drink water before and after exercise to prevent dehydration


• Wear comfortable clothing and supportive, well-fitting shoes

Things to Avoid:

• Do not exercise on a hard surface


• Do not exercise immediately after meals


• Avoid bouncy, jerky and high-impact exercises


• Avoid exercising while lying on your back (after the first trimester of pregnancy)

Stop exercising if you experience:

• Back or pelvic pain


• Foot swelling


• Headache


• Nausea


• Dizziness or faintness


• Chest pain


• Shortness of breath


• Vaginal bleeding