Things to Limit or Avoid

Some activities should be limited or avoided, such as:

• Scuba diving
• Things with a risk of falling, such as skiing and skating
• Contact sports, such as ice hockey and soccer
• Activities where you are lying flat on your back
• Training with heavy weights

How Long and How Often to Workout

Exercising for 30 minutes a day on most days of the week is all that is needed to stay fit. Women who want to workout longer should talk to their doctors first. Working out for 10 minutes at a time is also fine. Short bursts of activity can count toward your overall goal.

Other Things to Think About

• Balance : Your balance changes as your body shape changes. This could put you at a greater risk of falling.
• Temperature control : Exercising in a controlled, air-conditioned setting will help keep temperature levels in check. Wear layers of clothes and workout during the cooler hours of the day. Also, drink plenty of water to stay hydrated.
• Diet : Women who are pregnant need an extra 300 calories per day during the last 6 months. Exercising may raise these needs even higher.
• Altitude : High altitudes may cause problems. If you visit or live in a high altitude place, then talk to your doctor about how to make changes to your routine.

If you were not active before pregnancy, do not worry. You can slowly work up to 30 minutes a day. This is not the time to make big gains in your fitness level or compete at a high level. Athletes who want to keep a more strenuous exercise schedule should do so only after talking to their doctors.