Your Baby's Birth - Pregnancy & Childbirth Home

Exercise and Pregnancy
Exercise helps the muscles, joints, heart and lungs meet the changes of pregnancy. In addition,
keeping physically fit helps the mother feel good about herself and her pregnancy. Exercise is great
for you and the baby. It increases your strength and energy, feels good physically, relieves stress
and decreases joint pain.
There are a few important guidelines to follow when beginning an exercise program while
pregnant.
• Talk with your healthcare provider before beginning any new exercise program. There are a few
high-risk situations in which your healthcare provider may advise against exercise.
• Exercise at least three times a week or every other day.
• Warm up for at least five minutes before exercising.
• Drink plenty of liquids before, during and after exercise. A simple rule to follow is to drink a glass
of water for every half-hour of strenuous activity and drink more during warmer weather.
• Eat a light snack about an hour before you exercise.
• Dress appropriately: loose, stretchy clothes, supportive shoes and a supportive bra.
• Your heartbeat should not exceed 140 beats/minute.
• Never exercise until the point of exhaustion, always keep your workout at a mild to moderate pace.
• Avoid jerky, bouncy movements and be sure to exercise on a wooden floor or tightly carpeted
surface to reduce shock and provide better footing.
• Listen to your body. Stop exercising if you have pain, cramps, dizziness, racing heartbeat,
breathlessness, difficulty walking, headache or increased swelling.
Massage During Pregnancy
Massage during pregnancy helps to relieve symptoms of many of the uncomfortable conditions
caused by pregnancy. The overall goals for pregnancy massage are to help minimize stress, promote
relaxation, and prepare the muscles for childbirth. In addition, there are specific techniques and
movements which are designed to help relieve particular conditions, including: low back pain,
swelling of hands and feet, headaches, calf cramps, insomnia, sciatic pain and sinus congestion.
Massage can also help to restore your muscles after delivery.
In most instances, pregnancy massage can be received safely. At times, there are reasons not to
receive massage or precautions that your massage therapists should take. Talk with your
healthcare provider before getting a pregnancy massage. Do not get a massage if you have the
following: heavy vaginal discharge, pre-eclampsia, diabetes, high blood pressure, contagious
illness, morning sickness, fever, abdominal pain, vomiting and/or diarrhea, any malignant condition
or unusual pain.
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Y O U R B A B Y ’ S B I R T H