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Exercise 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
Why Exercise is Important during Pregnancy
| General
Exercise Guidelines: |
- The U. S. Department of Health and Human Services recommends that most pregnant women who are not already doing vigorous-intensity exercise should get at least 2 hours and 30 minutes of moderate-intensity aerobic activity each week.
- It is best to spread this out over several days each week.
- Women who are already physically active can continue their routine provided that their condition remains unchanged and that they discuss their activity with their health care provider throughout their pregnancy.
- 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
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 help them adapt their classes to suit pregnant women.
- 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 it is
easier to sprain or strain your muscles.
- 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.
- Ater
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.
Sources:
See the pregnancy exercises on the Check Your Health Workouts on the Web page.
Additional Resources:
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