Exercise in Pregnancy

Why is my health care provider concerned about the kind of exercise I do?

Exercise makes you feel good and look good. Your health care provider wants to be sure you set up a safe exercise program. It is important that you know of any risks that could affect both you and your growing baby. If you provide your health care provider with accurate information about the kind of exercise, frequency, and intensity you are used to or would like, a satisfactory exercise program can be set up to carry you through your pregnancy.

What actually happens to my body that changes the way exercise affects both the baby and me?

Your ligaments become easier to stretch. That is why you may feel a little wobbly just walking. It is easier to sprain something, like an ankle, or to pull a muscle. As your baby grows, your weight distribution is different; your center of gravity changes which can make it easier for you to lose your balance. Your ability to catch your breath (get enough oxygen) is decreased during exercise. Because of these changes in your breathing and circulation systems you may occasionally experience dizziness or weakness. Now, when you exercise, you will notice you don't have the aerobic capacity you did before. With some adjustments you can continue to enjoy exercising and return slowly to your desired program after your baby is born and your body is ready.

Are there times when I should not exercise at all?

Yes! Your health care provider may tell you to avoid exercise if you:

• Have problems with early labor
• Are excessively overweight or underweight
• Have blood pressure, heart, lung, or thyroid problems
• Have vaginal bleeding
• Are having problems with your baby's growth
• Are severely anemic

What are some guidelines for safe exercising that I can use?

• Drink enough water while exercising, even in the winter.
• Warm up slowly, at least 5 minutes before starting.
• Stretch, but not to your limit, so as not to injure your ligaments. Remember, they are looser now.
• Avoid exercises with jerky or bouncy movements
• Use a stable surface. Avoid loose rugs that may slide.
• No competitive exercises
• Do not exercise during hot, humid weather or if you have a fever.
• Your body temperature should not go above 38 degrees Celsius (101 degrees Fahrenheit). Avoid the use of hot tubs and saunas.
• After the 4th month, do no exercise lying down on your back.
• No weight lifting or anything where you hold your breath and strain.
• During pregnancy caloric intake is to be over and above your usual need. Adjust it to your level of activity.
• Avoid strenuous exercise at high altitudes.