Exercise During Pregnancy

Exercise is important during pregnancy. Especially if you were overweight before you became pregnant, exercise during pregnancy will help you safely gain less weight during your pregnancy, reduce your risk for developing hypertension or high blood pressure related to pregnancy, and reduce your risk for developing gestational diabetes, Regular, gentle exercise will also help you to rest better during your pregnancy, improve your overall mood, and ease your labor and delivery by toning your muscles. You will also be in a better position to lose weight more rapidly after the birth.

If you were completely sedentary before becoming pregnant, you should consult with your health care professional before beginning an exercise program. Starting slowly and gently is the key, and maintaining exercise throughout pregnancy is the goal. However, it is important to be advised of any potential medical conditions which may limit your ability to safely exercise before beginning. If you were already exercising regularly before becoming pregnant, in most cases you can continue at the same level in the same activities. The major exceptions would be potentially dangerous activities likely to include falling, such as downhill skiing or horseback riding, or certain weight bearing activities that could cause tearing or separation of the placenta, which can be life-threatening to both mother and baby. (For this reason it is important not to lift heavy items above your head.)

While pregnancy is not the time to try to lose weight or begin an intense exercise routine, it is possible to improve your overall condition and health and enjoy the benefits of exercise by developing a safe and sane exercise plan that includes regular activity at a mild to moderate level of intensity, depending upon your fitness level. Please consult your health care provider to help you plan your personal exercise program.

In general, a good goal to begin would be to exercise for 15 or 20 minute intervals three or four days a week. You should allow a rest day between workouts. If you are already used to walking a lot, you may walk for longer periods. Just use common sense ... if you can't easily carry on a conversation while exercising, you are exercising with too much intensity. Remember that the baby needs lots of oxygen at all times too.

You should also stay well-hydrated at all times. It is better to carry a bottle of water and sip it even when you don't feel thirsty. You will also need to consume more calories per day than before your pregnancy. Try to eat foods high in nutritional value in order to get as many nutrients as possible for the calories you "spend" ... sodas and candy bars won't do you or the baby any good at all.

Stay at a comfortable body temperature when exercising. If it's freezing out, consider working out indoors. If you do go out, dress in layers so that you can remove them if you become warm. If it's warm or hot outside, be careful that you don't become overheating, and consider exercising indoors or perhaps swimming instead.

Walking is one of the best exercises for beginners. It's safe for almost all expectant mothers, increases your overall fitness as well as providing cardiovascular benefits, and tones the muscles that will be used for labor. If you enjoy aerobics, look for classes or videos that specifically for pregnant women. Swimming is another great option, because it exercises your whole body and eases the joint discomfort and weight stress of pregnancy, particularly as you advance in pregnancy. Stretching should be done before and after every exercise session and is a good form of exercise in itself. Consult your health care provider ... pregnant women need to be careful of stretching their arms far above their heads.

As mentioned before, high-risk sports and those with potential for falls should be avoided. Also consider that your balance will be affected as your body changes, and activities that previously were safe for you, such as biking, might become less so as your pregnancy advances. You also shouldn't begin jogging or running if you weren't doing so before you became pregnant. You should also avoid exercises and forms that require you to lie on your back or stomach after the first few months, such as sit-ups or some yoga forms, etc. because they can decrease blood flow to the baby.

Pay attention to your body, and watch for warning signs. If you experience any of the following while exercising, stop exercising and contact your health care professional.

• Dizziness or feeling faint

• Vaginal bleeding

• Contractions

• Fluid leaking vaginally

• Pain, particularly in pelvic area or back

• Difficulty breathing, shortness of breath, bluish tint to lips or fingernails

• Heartbeat the remains elevated after exercise

• Excessive fatigue (although this can be normal, it should be checked)

• Difficulty in walking or standing or pain shooting down the limbs

You should also monitor the baby's movements and make sure everything is as expected, but babies will often not move during exercise. If you are concerned, place your body comfortably at rest, consume a liquid high in sugar and nutrients (like orange juice or other fruit juice), and wait quietly to see if the baby becomes active.

Exercise during pregnancy is possible for almost all expectant mothers, and beneficial in a number of ways. It is important to be aware of any personal health risks and know how to begin and continue safely, for both your sake and the baby's.