{"id":1621,"date":"2021-06-10T02:59:21","date_gmt":"2021-06-10T02:59:21","guid":{"rendered":"https:\/\/georgia.kaiserpermanente.org\/maternity\/?page_id=1621"},"modified":"2021-09-02T14:25:19","modified_gmt":"2021-09-02T14:25:19","slug":"physical-activity","status":"publish","type":"page","link":"https:\/\/georgia.kaiserpermanente.org\/maternity\/your-health\/physical-activity\/","title":{"rendered":"Physical activity"},"content":{"rendered":"[vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#f4f5f6″ scene_position=”center” top_padding=”20″ bottom_padding=”20″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” id=”subheading_module” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text el_class=”subheader”]\n

Your Health<\/a><\/h2>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”1813″ animation=”Fade In” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default” max_width=”100%” max_width_mobile=”default” margin_bottom=”40″][\/vc_column][\/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”100px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”2\/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1623855608900{margin-bottom: 30px !important;}”]\n

Physical activity<\/h1>\n

If you\u2019re physically active on most days of the week, great!<\/h2>\n

If not, this is a good time to get moving. You\u2019ll feel better overall, have more energy, sleep better, and have less constipation and water retention. Generally speaking, you can continue moderate exercise throughout your pregnancy. Begin slowly and build up gradually.<\/p>\n[\/vc_column_text][vc_column_text css=”.vc_custom_1623855777148{margin-bottom: 20px !important;}”]If you are currently not at all active, a 5-minute walk every day is a good start. Try to work up to exercising for a minimum of 150 minutes a week, or at least 30 minutes per day on most days of the week. You can check with your practitioner to learn which exercises are safe for you.<\/p>\n

Remember to drink 8 to 10 glasses of fluid each day, preferably water, and drink extra water before, during, and after exercise.[\/vc_column_text][toggles style=”default”][toggle color=”Default” title=”What exercises can I do to prepare for birth?”][vc_column_text]The muscles in your lower abdomen, lower back, and around the vagina (birth canal) come under great strain during pregnancy. During delivery, these same muscles must relax and stretch. Try these simple exercises to help you strengthen the muscles that support your growing uterus:<\/p>\n

Pelvic tilt <\/strong><\/p>\n

This exercise helps relieve back pain and improves abdominal muscle tone. Many women find it helpful to do pelvic tilts during labor.<\/p>\n