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Exercising is part of a healthy lifestyle. It is strongly encouraged both when pregnant and when not pregnant. When pregnant, however, there are a number of issues that must be considered before developing an exercise plan.
Some pregnant women should avoid exercising. If you have spotting/bleeding, a low placenta, a history of miscarriages or premature birth/early labor or a weak cervix, you should not engage in an exercise program.
Your pregnancy will cause changes to your body. Your energy level will decrease and you may become ‘winded’ more easily. The extra weight and uneven distribution will make you more unsteady and unbalanced, requiring slower and more careful movement.
There are a number of general guidelines you should follow, regardless of the specific exercise activity you do. You should warm up and cool down with five to ten minutes of gentle stretching. Wear loose and comfortable clothes, including a good support bra. Your shoes should give you proper support. You should wait one hour after you have finished a meal before beginning your exercise program. Stay hydrated; drink water before, during and after your exercises. You are not training for a marathon; do not become exhausted or overheated.
Exercises may be grouped into three broad categories.
Safest: Swimming, stationary bike, walking at a crisp pace and low-impact
aerobics taught by a certified instructor.
Limited: Tennis, racquetball and jogging. Given that your body is undergoing
physical changes, those activities requiring a high level of coordination,
balance and rapid movement should be minimized.
Dangerous: Skiing, horseback riding and contact sports (volleyball, softball, etc)
where sharp contact or falling may occur. Any strenuous exercises that
involve deep knee bends, twisting of the waist, full sit-ups, leg-lifts or any
other exercises that require you to lay on your back/right side for any
period of time. Consider the weather – do not exercise when it is hot and
humid outside.
Stop exercising if any of these symptoms occur. Contact your provider right away.
Any sharp pain Recurring contractions
Irregular heartbeat No fetal movement
Dizziness or light-headed feeling Vaginal Bleeding
Chills or cold sweat Fluid leaking from the vaginal area
Shortness of breath, muscle weakness
Make your provider your exercise partner. Consult with them before you begin your exercise program and tell them how the program is doing. Your provider can help you determine what exercises you can do based on your medical history. Ask your provider about when you can begin exercising after your delivery. |
