EXERCISE DURING PREGNANCY
What are some of the benefits of exercise during pregnancy?
Being active and exercising for at least 30 minutes on most, if not all, days of the week can improve your health during pregnancy in the following ways:
- It helps reduce headaches, constipation, bloating and swelling
- It helps prevent or treat gestational diabetes
- It increases your energy
- It improves your mood
- It strengthens and tones your muscles
- It helps you sleep better
Regular exercise also helps you stay fit during pregnancy and cope better with labor. Exercise will also help you get back into shape after your baby is born.
What changes occur in the body during pregnancy that can affect my exercise routine?
The hormones produced during pregnancy cause the ligaments that support your joints to become relaxed. This makes the joints more mobile and more at risk of injury. The extra weight in the front of your body during pregnancy shifts your center of gravity and places stress on joints and muscles, especially those in the pelvis and lower back. This can make you less stable, cause back pain, and make you more likely to lose your balance and fall, especially in later pregnancy. The extra weight you are carrying will make your body work harder than before you were pregnant.
What forms of exercise are safe during pregnancy?
Certain sports are safe during pregnancy, even for beginners:
- Walking is a good exercise for anyone.
- Swimming is great for your body because it works so many muscles.
- Cycling provides a good aerobic workout.
- Aerobics is a good way to keep your heart and lungs strong.
- If you were a runner before you became pregnant, you often can keep running during pregnancy, although you may have to modify your routine.
What forms of exercise should be avoided?
In general, activities in which there is a high risk of falling, such as gymnastics, water skiing, and horseback riding, should be avoided. Some racquet sports also increase the risk of falling because of your changing balance. Other sports to avoid include the following:
- Downhill snow skiing—Your change in balance may put you at greater risk of injuries and falls. Also, you may be at risk of altitude sickness, an illness caused by breathing air that contains less oxygen.
- Contact sports, such as hockey, basketball, and soccer—These sports can result in harm to you and your baby.
- Scuba diving —Scuba diving can put your baby at risk of decompression sickness, a serious illness that results from changes in the pressure surrounding the body.
What should I be aware of when exercising during pregnancy?
The changes in your body can make some positions and activities risky for you and your baby. When you exercise, try to avoid activities that involve jumping, jarring movements or quick changes of direction, since these can strain your joints and cause injury.
In addition, there is a risk of your body overheating during pregnancy. This can cause loss of fluid and lead to dehydration and problems during pregnancy. When you exercise, follow these general guidelines for a safe and healthy exercise programme:
- After the first trimester of pregnancy, avoid exercises done lying on your back.
- If it has been some time since you last exercised, start gently. Begin with just 5 minutes of exercise a day and add 5 minutes each week until you can stay active for 30 minutes a day.
- Avoid strenuous exercise in hot or humid weather, or when you have a fever.
- Wear comfortable clothes that will help you stay cool.
- Wear a well-fitting, supportive bra to protect your breasts.
- Drink plenty of water to protect yourself from overheating and dehydration.
- Make sure you take in the extra daily calories you need in pregnancy.
What are the warning signs that I should stop exercising?
Stop exercising and call your health care provider if you have any of these symptoms:
- Vaginal bleeding
- Dizziness or feeling faint
- Increased shortness of breath
- Chest pain
- Headache
- Muscle weakness
- Calf pain or swelling
- Uterine contractions
- Decreased fetal movement
- Fluid leaking from the vagina
How can I get back into exercising after the baby is born?
Walking is a good way to start exercising again. Brisk walking several times a week will prepare you for more demanding exercise when you feel ready. Walking has the added advantage of getting you and your baby out of the house for exercise and fresh air. As you feel stronger, consider starting more vigorous exercise as well.
Glossary
Gestational diabetes: the form of diabetes that appears during pregnancy. It results from the effects of hormones and usually resolves after the birth.