Remember these five handy tips when exercising during your pregnancy.

1. GET APPROVAL. ACOG provides this general guideline for exercise during pregnancy, “Women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength conditioning exercises before, during, and after pregnancy.” Make sure you have approval from your physician or midwife to exercise during pregnancy.

2. WARM UP. Your body is producing a hormone called relaxin, which though helpful in labor, makes you more injury prone. It’s important to warm up your body for at least 10 minutes before engaging in exercise during your pregnancy.

3. DRINK WATER. Drink water before, during, and after you exercise during pregnancy. It is recommended you drink 8-12 glasses of water each day. Hydration needs will depend on activity level and environment, just as with a non-pregnant person.

4. EAT WITHIN AN HOUR OF EXERCISE. Your nutrition is very important. When exercising during pregnancy, you want to make sure you have a healthy snack before exercising and a nutritious meal after to keep up your new energy demands.

5. BE MINDFUL OF INTENSITY. It is recommended that you monitor your effort with the Talk Test combined with perceived exertion rates. We use 4 zones at FIT4MOM which takes into account the Talk Test and the Borg Scale of Perceived Exertion. Expecting mothers can exercise safely in Zones 1-3.