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| EXERCISE DURING PREGNANCY |
| This will give you some information on which muscle groups you should concentrate on when you exercise. Tips for exercising during pregnancy are also offered, as are exercises that you are allowed to do, and advice about when you should stop exercising. |
| WHEN SHOULD I START EXERCISING? |
| Childbirth is among the most physically stressfull challenges a woman ever faces. Regular exercise during pregnancy will: |
| - strengthen the muscles neede for labor and delivery |
| - improve your posture |
| - lessen some of the discomforts of pregnancy |
| - help you feel less tired |
| Exercise in preparation for pregnancy and childbirth should begin when you are planning to get pregnant. The sooner you begin exercising, the better you will feel. A common mistake many women make is not starting to exercise until the last 3 months of pregnancy when they start taking childbirth classes. |
| Before you begin an exercise program, discuss it with your health care provider. Make sure you follow his or her advice on an exercise program that is appropriate for you. If you are experiencing problems with your pregnancy, you should not exercise. Exercise can affect the amount of oxygen available to your baby. A baby that already has problems getting enough oxygen may not tolerate even light exercise by the mother. |
| WHICH MUSCLE GROUPS ARE MOST IMPORTANT TO EXERCISE? |
| In addition to your heart, the three muscle groups that you should concentrate on during pregnancy are the back, pelvis, and abdomen. |
| - Strengthening your abdominal muscles will make it easier to support the increasing weight of your baby |
| - Strengthening pelvic muscles will permit your vagina to widen more easily during childbirth. This will also help prevent urinary problems (leaking urine when you sneeze or cough) after delivery |
| - Strengthening your back muscles and doing exercises to improve your posture will minimize the strain of pregnancy on your lower back. It will help prevent discomfort caused by poor posture |
| WHAT KINDS OF EXERCISE CAN I DO? |
| Many old ideas about strenuous exercise during pregnancy have been disproved in recent years. The type and intensity of sports and exercise you participate in during pregnancy depend on your health and on how active you were before you became pregnant. This is probably not a good time to take up a new strenuous sport. If you were active before you became pregnant, however, there is no reason you cannot continue, within reason |
| WALKING | - if you did not do any exercise before becoming pregnant, walking is a good way to begin an exercise program |
| TENNIS | - if you are an active tennis player, you can probably continue to play unless you have special problems or feel unusually tired, just be aware of your change in balance and how it affects rapid movement |
| JOGGING | - if you jog, you probably can continue as long as you feel comfortable jogging; avoid becoming overheated, and stop if you feel uncomfortable or unusually tired; also, drink plenty of water |
| SWIMMING | - if you are a swimmer, you can continue to swim, the water supports your weight while you tone and strengthen your muscles; scuba diving is not advised |
| GOLF AND BOWLING | - these are both good forms of recreation, you will have to adjust to your your larger abdomen and be aware of your balance |
SNOW SKIING,
WATER SKIING, SURFING | - these sports can be dangerous because you may hit the ground at great force; talk to your health care provider before participating in these activities |
CLIMBING,
HIKING, SKIING
(over 10,000 ft) | - elevations above 10,000 feet can deprive you and your baby of oxygen, possibly causing premature labor |
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