Template only — not medical advice. Always review with a licensed healthcare professional before distributing.
Want to customize this handout for your clinic?
Sign in free to edit, add your clinic branding, and save your own version.
Pregnancy Care: Exercise and Physical Activity Daily Guide and Plan
Summary
Staying active during pregnancy is beneficial for both you and your baby. Exercise can help ease discomfort, boost your mood, and prepare your body for childbirth. This guide provides practical tips to incorporate safe exercises into your daily routine, ensuring you maintain a healthy pregnancy.
What Is This & Why It Matters
Exercise during pregnancy is a way to keep your body strong and prepare for delivery. It doesn't mean intense workouts but rather gentle activities that suit your changing body. According to the latest rehabilitation medicine guidelines, staying active helps in gynecological healing and improves long-term health. This handout will guide you on safe exercises you can do every day, supporting both your wellbeing and your baby's development.
What You Should Do
- Consult your healthcare provider before starting any new exercise routine.
- Incorporate pelvic floor exercises like Kegels to strengthen muscles supporting the uterus.
- Engage in low-impact cardio activities, such as walking or swimming, for at least 150 minutes a week.
- Practice prenatal yoga or stretching exercises to enhance flexibility and reduce stress.
- Listen to your body: rest when you feel tired or lightheaded.
- Stay hydrated by drinking plenty of water before, during, and after exercising.
- Wear comfortable clothing and supportive footwear to prevent injury.
What You Should NOT Do
- Avoid high-impact sports or activities with a risk of falling, like skiing or horseback riding.
- Do not exercise in hot or humid conditions to prevent overheating.
- Steer clear of exercises that involve lying flat on your back after the first trimester.
- Refrain from heavy lifting or intense strength training without professional guidance.
- Do not ignore signs of discomfort or pain during exercise.
Symptoms: Normal vs Warning Signs
Normal (Don't Worry)
- Mild shortness of breath due to increased weight and baby growth.
- Slight soreness in muscles after starting a new routine.
- Feeling slightly warmer than usual due to increased blood flow.
- Experiencing mild fatigue as your body adjusts to new activity levels.
Call Your Doctor If...
- Severe shortness of breath that doesn't improve with rest.
- Dizziness or fainting spells during or after exercise.
- Persistent pain in the abdomen or pelvic region while exercising.
- Vaginal bleeding or fluid leakage post-exercise.
FAQ
How often should I exercise during pregnancy?
Aim for about 30 minutes of moderate activity most days of the week.
Can I continue my pre-pregnancy workouts?
Yes, but modify them as needed for comfort and safety. Consult with your doctor first.
What if I haven't exercised before pregnancy?
Start slowly with simple activities like walking or prenatal yoga, after getting the all-clear from your healthcare provider.
Is it safe to do abdominal exercises?
Gentle core exercises are fine but avoid any that cause discomfort. Focus more on pelvic floor strengthening.
How can I stay motivated to exercise?
Set small goals, join a prenatal class, or find an exercise partner to keep you accountable.