|
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. |
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