Pregnancy and Recreation

Talk with your healthcare provider early in pregnancy about the kind of exercise and recreational activities you should do.  Advice will be offered if you need to modify any activities.  If you are experiencing problems with your pregnancy, you should not exercise. 

EXERCISE FOR FUN AND FITNESS

Regular exercise during pregnancy is almost always beneficial.  Participating in a variety of exercise activities prepares a woman for labor by improving cardiovascular fitness, body strength, and flexibility. 

Examples of EXERCISE activities encouraged during pregnancy:

• For CARDIOVASCULAR FITNESS, try walking, jogging, swimming, rowing, cycling, or low-impact aerobics classes.
• For BODY STRENGTH, try mild weight lifting and do not hold your breath.  Work at strengthening your abdominal, pelvic, and back muscles.
• For FLEXIBILITY, try yoga, tai chi, or stretching classes.

Choose exercise classes taught by CERTIFIED professionals trained in developing prenatal programs.  This will help ensure protection of your changing body.

If you want to try yoga, choose specific classes for pregnant women that modify many of the asanas.  Some inversions, the plow, the cobra, and some parts of the morning sun salutation should not be performed when pregnant.

Exercise can affect the amount of oxygen available to your baby.  If you are out of shape and have not exercised before the third trimester of pregnancy, even moderate exercise may decrease the oxygen supply to your baby.  Walking may be your only choice at this time.

RECREATION AND SPORTS:

Examples of SAFE recreational and sports activities permitted during pregnancy are:

• tennis
• golf
• bowling and
• dancing

Examples of UNSAFE recreational and sports activities NOT recommended during pregnancy are:

• snow skiing
• water skiing
• surfing
• scuba diving and
• climbing, hiking, and skiing above 10,000 feet

NO HOT TUBS

Do NOT combine relaxation and excessive heat when pregnant.  Saunas, hot tubs, and bath water that is TOO HOT should all be avoided during pregnancy.  This is because prolonged exposure to excessive heat may be harmful to both the mother and the developing baby.

Before you participate in any recreational or exercise activities while pregnant, be sure to check with your healthcare provider to learn what is best for you and your baby.

Disclaimer:  This content is reviewed periodically and is subject to change as new health information becomes available.  The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.