Exercise & Wellness

Guidelines:

• Maternal heart rate not to exceed 140 beats per minute upon exercise/exertion. Also, use the talk test: If you cannot comfortably carry on a conversation while working out, slow down.
  
  
• Stay hydrated! Drink two eight-ounce glasses of water for every hour of exercise. (Thirst is a sign of dehydration).
  
  
• Never exercise in very hot or humid weather.
  
  
• Avoid high impact activity (i.e. running high impact aerobics). Instead participate in a regular walking program, swimming, prenatal/postnatal yoga, low impact aerobics, etc.
  
  
• Coordinate breathing with exertion (i.e. exhale on exertion to decrease strain over abdominal area).
  
  
• No heavy lifting (maximum of 30 pounds). Practice good body mechanics.
  
  
• Always bend at the hips, not at the waist, and lift with your legs bent so you are not using your back.
  
  
• Avoid sleeping flat on your back after the second trimester of pregnancy. Side lying is preferred (especially left side lying to allow for maximum flow of blood and nutrients to the placenta).
  
  
• When lying on your side, keep your knees bent and put a pillow between them. Tuck one under your abdomen too, if it needs support, and cradle one to two between your arms for added support.
  

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