Exercise programs during pregnancy should be directed toward muscle strengthening to minimize the risk of joint and ligament injuries.

Frequency:
•Daily: stretching, strengthening, Kegels (pelvic floor exercise), relaxation
•Three times a week: low or non-impact aerobic activity, such as swimming or cycling,
with appropriate warm-up and cool-down


Stretching/Strengthening:
•Work up to 5 to 10 repetitions per day.
•Hold each position or stretch for 20 to 30 seconds.
•Do not stretch to extreme discomfort as joints are looser during pregnancy.

Aerobic Activity:
•Do not exercise beyond the point of moderately heavy perspiration.
•Sustain aerobic activity for 15 to 20 minutes as long as you are able to talk comfortably and are not short of breath.

Aerobic activity during pregnancy
Aerobic exercise can cause your body temperature to rise as your metabolism increases to provide energy. It is important for pregnant women to exercise but not to a point of increased body temperature. The constant movement of both arms and legs typical of most aerobic exercise programs provides a workout that can reach high levels of intensity. It is therefore important to participate in an aerobics program where the instructor is knowledgeable of the special needs of pregnancy and can adjust the exercise accordingly. Low or non-impact aerobics, swimming or cycling are recommended.

Benefits of walking
A good activity to begin during pregnancy is a walking program, three to five days per week. Walking is an inexpensive form of exercise, as the only requirements are a suitable pair of shoes and comfortable clothing. Also, it is an activity that can be readily integrated into daily schedules. During pregnancy, you can improve your aerobic fitness by walking on level ground at a comfortable pace. However, it may be necessary to use modified forms of walking to gain significant benefits. Walking at increased speeds, walking up and down hills, and walking while carrying weights can raise the heart rate to levels that will improve aerobic fitness.