Physical Activity Guidelines for Healthy Pregnant or Postpartum Women

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Healthy  Pregnant or Postpartum Women          Is it okay to be  physically active while I'm pregnant and after I have  my baby?
Yes! If you  are a healthy pregnant or postpartum woman, physical activity is good for your  overall health. For example, moderate-intensity physical activity, such as  brisk walking, keeps your heart and lungs healthy during and after pregnancy.  Physical activity also helps improve your mood throughout the postpartum  period. After you have your baby, exercise helps maintain a healthy  weight, and when combined with eating fewer calories helps with weight loss.
According to the 2008 Physical Activity Guidelines for  Americans—Healthy women should get at least 150 minutes (2 hours and 30 minutes) per week of  moderate-intensity aerobic activity, such as brisk walking, during and after  their pregnancy. It is best to spread this activity throughout the week.

Healthy  women who already do vigorous-intensity aerobic activity, such as running, or  large amounts of activity can continue doing so during and after their  pregnancy provided they stay healthy and discuss with their health care  provider how and when activity should be adjusted over time.

                                                            

Want more information on moderate-  and vigorous-intensity aerobic activity? Visit the Active Adults section.

            
            
         
         
          10 minutes at a time is fine          We know 150  minutes each week sounds like a lot of time, but you don't have to do it all at  once. Not only is it best to spread your  activity out during the week, but you can break it up into smaller chunks of time during the day. As long as  you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.
         
          Aren't there risks involved with physical activity and pregnancy?          According  to scientific evidence, the risks of moderate-intensity aerobic activity, such  as brisk walking, are very low for healthy pregnant women. Physical activity  does not increase your chances of low-birth weight, early delivery, or early  pregnancy loss. It's also not likely that the composition or amount of your  breast milk or your baby's growth will be affected by physical activity.
          What are some things to keep in mind when I do physical activity during and after my pregnancy?          Unless you  have a medical reason to avoid physical activity during or after your  pregnancy, you can begin or continue moderate-intensity aerobic activity. You  can find more information on moderate-intensity activity in the Active Adults section. If you begin physical  activity during your pregnancy, start slowly and increase your amount gradually  over time. While pregnant, you should avoid doing any activity that involves  lying on your back or that puts you at risk of falling or abdominal injury,  such as horseback riding, soccer, or basketball.



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