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General Exercise Guidelines For Pregnancy

Below are suggestions for prenatal exercise types, frequency and duration. In addition, protect yourself when performing routine movements of daily living by regularly doing posture corrections, using proper lifting technique. Talk with your physician about specific exercise recommendations for you before beginning any program.

Type
Duration/Frequency
What To Do
Daily

Kegels, pelvic tilt, and stretching.

Weekly
Check for separation.
Warming Up
5 - 10 minutes
Walk or march in place.
15 - 20 minutes
(longer if you exercised prior to pregnancy)
3-5 times per week
Walking, swimming, biking, water aerobics, or a prenatal exercise class.
Cooling Down
5 - 10 minutes
Lower intensity of the same activity.
20 minutes
2-3 times per week
Resistance training with light weights.
(2 - 8 pounds or 0.9 - 3.6 kg)

Goal: 8-10 repetitions for 1 or more sets, based on your physical fitness level and ability.

Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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