

	Physical Activity During Pregnancy Physical activity, at a moderate level, is not usually harmful to mother or fetus. It has the following potential benefits during pregnancy: better circulation, less swelling better digestion (including less constipation) reduced leg cramps and varicose veins reduced backaches, muscle and joint soreness increased stamina and easier recovery after giving birth Most women who are already exercising before they become pregnant can continue to do so, but the intensity of the workout may need to be reduced. Women who are not active can start to be active during pregnancy but should start very slowly and should discuss it with their doctors first. See our pregnancy exercises on our Workouts on the Web page. Following are some general safety guidelines: If it hurts, don't do it! Also stop if you are feeling tired. Exercise at a comfortable pace. You should be able to carry on a conversation during exercise. Avoid hot, humid weather and getting overheated. Drink plenty of fluids before, during and after exercise. Spend time to warm up and cool down properly. Avoid jerking, jumping, jarring, bouncing movements and any activity with sudden stops and starts. Your joints are less stable and you are more susceptible to strains and sprains. Avoid exercises where falls are possible: ice skating, in-line skating, downhill and cross-country skiing. If you have a high level of expertise in these sports, you may do them with caution, realizing a risk is involved. Avoid water-skiing, parachuting and scuba-diving. After the fourth month, do not exercise while lying on your back as the blood supply to the uterus can be cut off. Watch for separation of the main abdominal muscle. Abdominal strengthening exercises may have to be changed or stopped if this happens. Here are some ideas for exercises through pregnancy: • Exercise moderately three to five times a week. • Find an exercise you enjoy doing. • Consider brisk walking: it is low impact, it can be continued after the baby is born, it can be done at a convenient time and you can do it with your spouse or with a friend. • Swimming is a great pregnancy exercise as the water supports the weight of the baby and balance problems are greatly reduced. Water aerobics are also good. • Consider using a stationary bicycle. The changes in balance may cause falls when bicycling outdoors. • Low-impact and step aerobics can be continued but certain movements should be avoided (high knees, exaggerated movements, high kicks, jumping movements). Some fitness instructors have received special training to adapt their classes to suit pregnant women. Print-friendly Version Source: http://www.mpshu.on.ca/Pregnancy/phy.htm Additional Sources: Expecting Questions About Exercise and Pregnancy? Baby Your Baby ACOG (American College of Obstetricians and Gynecologists) Recommended Guidelines for Exercise in Pregnancy and Postpartum Top

Physical Activity During Pregnancy

Physical activity, at a moderate level, is not usually harmful to mother or fetus. It has the following potential benefits during pregnancy:

better circulation, less swelling
better digestion (including less constipation)
reduced leg cramps and varicose veins
reduced backaches, muscle and joint soreness
increased stamina and easier recovery after giving birth

Most women who are already exercising before they become pregnant can continue to do so, but the intensity of the workout may need to be reduced. Women who are not active can start to be active during pregnancy but should start very slowly and should discuss it with their doctors first.

See our pregnancy exercises on our Workouts on the Web page.

Following are some general safety guidelines:

If it hurts, don't do it! Also stop if you are feeling tired.
Exercise at a comfortable pace. You should be able to carry on a conversation during exercise.
Avoid hot, humid weather and getting overheated. Drink plenty of fluids before, during and after exercise.
Spend time to warm up and cool down properly.
Avoid jerking, jumping, jarring, bouncing movements and any activity with sudden stops and starts. Your joints are less stable and you are more susceptible to strains and sprains.
Avoid exercises where falls are possible: ice skating, in-line skating, downhill and cross-country skiing. If you have a high level of expertise in these sports, you may do them with caution, realizing a risk is involved.
Avoid water-skiing, parachuting and scuba-diving.
After the fourth month, do not exercise while lying on your back as the blood supply to the uterus can be cut off.
Watch for separation of the main abdominal muscle. Abdominal strengthening exercises may have to be changed or stopped if this happens.

Here are some ideas for exercises through pregnancy:

• Exercise moderately three to five times a week.
• Find an exercise you enjoy doing.
• Consider brisk walking: it is low impact, it can be continued after the baby is born, it can be done at a convenient time and you can do it with your spouse or with a friend.
• Swimming is a great pregnancy exercise as the water supports the weight of the baby and balance problems are greatly reduced. Water aerobics are also good.
• Consider using a stationary bicycle. The changes in balance may cause falls when bicycling outdoors.
• Low-impact and step aerobics can be continued but certain movements should be avoided (high knees, exaggerated movements, high kicks, jumping movements). Some fitness instructors have received special training to adapt their classes to suit pregnant women.

Print-friendly Version

Source: http://www.mpshu.on.ca/Pregnancy/phy.htm

Additional Sources:

Top