Safe Pregnancy Exercises.

The activities listed below are generally considered safe for a normal, low-risk pregnancy.

walking
swimming
low-impact aerobics, especially those designed for pregnant women
water aerobics
stationary bicycling
regular cycling (if you're experienced)
Jogging (if you jogged before pregnancy)
tennis (played moderately)
walking on a treadmill
using a stair stepper or stair climber
riding a recumbent bike
using a Nordic Track ski machine

Swimming is an excellent way to exercise when you're pregnant. You'll feel a lot lighter in the water, too.

What sports should I avoid during pregnancy?
Avoid the sports listed below during pregnancy because of the potential problems associated with each:

scuba diving
water skiing
surfing
horseback riding
downhill or cross-country skiing
any contact sport

My health club offers aerobics classes for pregnant women. Are these better than regular aerobics classes?
Aerobics classes specifically designed for pregnant women are a good choice. They concentrate on the unique needs of the pregnant woman, such as strengthening abdominal muscles and improving posture. When choosing a class, be sure the instructor has proper training and the class meets the exercise guidelines developed by the American College of Obstetricians and Gynecologists. To obtain a copy of the guidelines, check out their website (www.acog.org) or e-mail Pamela Van Hine ( This e-mail address is being protected from spam bots, you need JavaScript enabled to view it ) and include your name, e-mail address, mailing address and the title and code for the pamphlet ("Exercise during Pregnancy," publication code API 19). Or write to AGOG, 409 12th Street, SW, P.O. Box 96920, Washington, DC 20090-6920.

If I exercise, do I need to eat more?
Your nutrition needs increase during pregnancy, and you burn extra calories during exercise, so eat enough calories to ensure a balanced diet. A woman who is normal weight before pregnancy needs to eat between 300 and 800 extra calories a day during pregnancy. Exercising may increase your needs.

Will exercise during pregnancy make labor and delivery easier?
Exercise during pregnancy should help you have an easier time with your labor and delivery.

Will exercise help me recover more quickly after my baby is born?
Many believe that women who exercise during pregnancy have a shorter recovery time after birth. Exercise keeps you fit so you can get back into shape more quickly.

What kind of problems should I watch out for while I'm exercising?
Be aware of any unusual occurrences. Report any of the following to your doctor immediately: