Fitness and Pregnancy
Stay Healthy During Your Pregnancy
In today's health-conscious society, there is a surge of interest in physical fitness and exercise programs. During pregnancy there are many physical and psychological changes that a woman's body progresses through, including cardiovascular (heart) and musculoskeletal (muscles & bones). Exercise can be a positive activity if done with caution and common sense.
There are many advantages associated with exercise during pregnancy:
- Steady and reasonable weight gain
- Reduces pregnancy-related discomforts such as leg cramps, backaches, and poor posture
- Increases energy levels
- Improves the quality of sleep
- Emotional and physical well-being
- Preparation for labor and delivery
- Improved self image
- Social activity
Ideally, women should have an exercise program in place prior to pregnancy.
Most physicians will agree that a pregnant woman can continue to do anything
they have done prior to their pregnancy with some modifications. Pregnant
women should exercise two to three times per week.
Starting a rigorous exercise program during pregnancy is generally not
recommended. Major fitness gains are not appropriate goals during pregnancy.
The woman should strive to maintain her pre-pregnancy fitness level. Pregnant
women can select from many types of exercise programs. Exercise classes
are offered in hospitals, fitness centers, and in conjunction with Lamaze
classes. Examples of effective exercise methods are aerobics, yoga, tai
chi, swimming, and walking.
Hints for Developing Good Pregnancy Fitness include:
- Prevent dehydration—drink extra fluids before, during, and after exercise
- Routine—blend your exercise into your routine schedule two to three times a week
- Enjoy the feelings of wellness
- Go for it—exercise with a friend
- Notice your body's response to the exercise; always check with your physician before beginning any new form of exercise
- Comfort—consider purchasing a well-fitting exercise bra
- You'll love the benefits that occur with labor & delivery
Postpartum Benefits of Getting Back into Shape...
- Faster labors have been reported, although not all studies support this theory
- Intensity—exercise should be at your own pace; do not try to exercise to prevent weight gain. Your program of exercise should be done at a sensible level where you are comfortable.
- Tolerance—avoid pushing beyond your body's limit, always exercise with caution, and prevent fatigue. Training for a marathon would be discouraged.
- Trial—learn by trying new forms of exercise that will accommodate your new needs.
- Never exercise to exhaustion; temperature elevations in you can cause harm to your baby.
- Evaluate—pregnancy causes new sensations, so be aware of your body's normal posture and be alert to potential problems.
- Satisfaction with appearance is guaranteed.
- Safety—always exercise with a friend or join an established exercise program. Do not exercise lying flat on your back.
A mild to moderate program of exercise should always be developed and discussed with the permission and guidance of your obstetrician.
Education is always an important aspect throughout pregnancy. Keep yourself
updated on all aspects of prenatal care. Exercise is only one small part
of having and enjoying a successful pregnancy. Your goal and ours is to
bring your pregnancy to term so you delivery a happy and healthy infant.
Remember, open communication with your health care providers is fundamental
to this success.
