Starting Your Exercise Program

Choose an activity you like and that fits your schedule. Your exercise program doesn't have to be complicated. Simply walking around your neighborhood is a great way to stay fit during your pregnancy.

Choosing the Right Clothing

Choose loose-fitting clothes to help you stay comfortable while you exercise. Try a sports bra for extra support. A headband will help keep sweat off your face. Always wear athletic shoes with good arch support and a wide base at the heel. Know that you may need to wear larger shoes later in your pregnancy.

Practicing Good Posture

Good posture reduces strain on your muscles and joints. This allows your muscles to work more efficiently. Your body uses less energy, so you feel less tired. Good posture also helps lessen back pain. Use these tips to maintain good posture when you exercise-and all day long:

• Keep your ears, shoulders, and hips aligned.

• Tuck your chin in slightly.

• Pull in your abdomen to support your lower back.

• Keep your pelvis level to help brace your lower back. Think of the pelvis as a bowl of water that will spill if it tips too far forward.

Planning Your Routine

Plan your exercise sessions using these tips:

• Stretching, strength-building, and aerobics are the three types of exercise. Try to get all three into your routine.

• As a goal, try to exercise 3 to 5 times a week. Aim for a workout session that lasts from 30 to 45 minutes.

• If you've never exercised before, start by exercising for 5 minutes a day. Add 5 more minutes every week until you can exercise for 30 to 45 minutes at a time.

Choosing a Place to Exercise

There are many places you can exercise. You may prefer to exercise alone. Some people would rather exercise with a group. Choose the one that is right for you.

Exercising at Home

All you need to exercise at home is a mat and some light weights. If you don't have weights, you can use soup cans. You might do some of the exercises in this booklet. Or, consider working out with a prenatal exercise video. Ask your health care provider to suggest one.

Exercising at the Gym

Going to a gym or health club can be a good way to exercise. The tips below will help you exercise safely at a gym:

• Choose a stationary bicycle or treadmill for aerobic exercise. Ask your gym instructor to tell you which machines are safe for pregnant women to use.

• Don't overdo it. If you feel that you're working too hard, do fewer exercises, or do them at an easier level.

• Avoid hot tubs, saunas, whirlpools, and steam rooms. These could cause your body temperature to rise to unsafe levels.

Exercising with a Class

A prenatal exercise class can be fun. It's also helpful to have the support of other women going through similar changes. Here's what to look for when choosing an exercise class:

• Observe a class to see if it's right for you. Does it take into account women of different fitness levels and stages of pregnancy?

• Who is leading the class? Does he or she have a fitness certificate or health-related degree? Does he or she know the special safety needs of pregnant women?

• Is the temperature of the room cool enough so you won't get overheated?