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A Joint Effort

Keeping Fit as a Couple While Expecting

By Catherine Cram

Walking is one of the best ways for couples to exercise together. It is an ideal time for couples to talk about how they are adapting to the changes of pregnancy and how they can best support each other during this transitional time in their relationship. In order to keep this activity safe and effective for pregnancy it is important for the partner to keep the following points in mind:

• Think about her current fitness level when setting the distance for your walks. If she hasn't been exercising, start with a 15- to 30-minute gentle walk and increase the time slowly depending on how she is feeling during and after each walk.
• Avoid exercising during hot and humid weather. Schedule your walks early or late in the day during the summer months to avoid the hottest part of the day.
• Bring water and snacks on your walk and drink often. Pregnant women need at least eight to 10 glasses of water each day. She may need more if she's exercising, or if the weather is warm.
• Let her set the pace and allow for rest stops if needed. Set up a route with some gentle hills and shady spots to rest.
• If she becomes out of breath, you are walking too fast. Slow down the pace and rest more often.
• Make sure to apply sunscreen, wear proper athletic footwear and dress for the weather.

There are other fun ways or couples to exercise together as well. It's easy to modify flexibility exercises so that they can be done with a partner. Here are several exercises that are perfect for two:

Want to see more?

• Up, Down and All Around: Fitness for All Levels of Energy During Pregnancy
• Strolling Your Way to Fitness: Make Baby Your Exercise Partner
• Balls, Bands and Bikes: Exercise Equipment for Pregnancy
• Check out our Article Library.
• Talk about it!