Being physically active may help you have a more comfortable 9 months and an easier delivery. Use the ideas and tips below to improve your eating plan and become more physically active before, during, and after your pregnancy. Make changes now, and be a healthy example for your family for a lifetime.
Almost all women can and
should be physically active during
pregnancy. Talk to your health care
provider first, particularly if you have
high blood pressure, diabetes, anemia,
bleeding, or other disorders, or if you are
obese or underweight.
Whether or not you were active before you were pregnant, ask your health care provider about a level of exercise that is safe for you. Aim to do at least 30 minutes of moderate-intensity physical activity (one that makes you breathe harder but does not overwork or overheat you) on most, if not all, days of the week.
Regular, moderate-intensity physical activity during pregnancy may:
Follow these safety precautions while being active during your pregnancy:
For your health and safety, and for the health of your baby, there are certain physical activities that you should not do while you are pregnant. Some are listed below. Talk to your health care provider about other physical activities that you should avoid during your pregnancy.
Get physically active for your health and the health of your baby by using the tips below:
Following healthy eating and physical activity habits after your baby is born may help you return to a healthy weight more quickly, provide you with good nutrition (which you especially need if you are breastfeeding), and give you the energy you need. You can also be a good role model for your growing child. After your baby is born:
After you deliver your baby, your health will be better if you try to return to a healthy weight. Not losing weight after your baby is born may lead to overweight or obesity later in life, which may lead to health problems. Talk to your health care provider about reaching a weight that is healthy for you.
Pregnancy and the time after you deliver your baby can be wonderful, exciting, emotional, stressful, and tiring—all at once. Experiencing this whirlwind of feelings may cause you to overeat, not eat enough, or lose your drive and energy. Being good to yourself can help you cope with your feelings and follow eating and physical activity habits for a healthy pregnancy, a healthy baby, and a healthy family after delivery. Here are some ideas for being good to yourself: