PREGNANCY & EXERCISE

Introduction Pregnancy is a highly complex physiological state and precautions are needed during this time to ensure that your exercise program does not contribute to complications. Pregnancy is a highly complex physiological state and precautions are needed during this time to ensure that your exercise program does not contribute to complications. Exercise programs should take into consideration your individual medical and exercise history. Exercise programs should take into consideration your individual medical and exercise history. Consult with your doctor before beginning or continuing an exercise program to see if you have any conditions, which might restrict your physical activity during pregnancy. Consult with your doctor before beginning or continuing an exercise program to see if you have any conditions, which might restrict your physical activity during pregnancy.

Cont. Exercise plays an important role in promoting health and well being for pregnant women. Exercise plays an important role in promoting health and well being for pregnant women. Women who exercise during pregnancy have reduced weight gain, more rapid weight loss after pregnancy and improved sleep patterns. Women who exercise during pregnancy have reduced weight gain, more rapid weight loss after pregnancy and improved sleep patterns. There are faster labours and less need for induced labour in women who exercise regularly during pregnancy. There are faster labours and less need for induced labour in women who exercise regularly during pregnancy. They are also less likely to require pain killers to ease the delivery and have fewer operative births. They are also less likely to require pain killers to ease the delivery and have fewer operative births. The benefits exercise are elaborated in next slides. The benefits exercise are elaborated in next slides.

1. Boost your energy Pregnancy can sap your energy, but regular bouts of exercise will help you get through your daily tasks or cope with a demanding schedule. Pregnancy can sap your energy, but regular bouts of exercise will help you get through your daily tasks or cope with a demanding schedule. Exercise strengthens your cardiovascular system, so you don't tire as easily. Exercise strengthens your cardiovascular system, so you don't tire as easily. With muscles that are strong and toned, you need less effort to engage in any activity, whether that means grocery shopping or sitting through meetings at the office or doing any household activity. With muscles that are strong and toned, you need less effort to engage in any activity, whether that means grocery shopping or sitting through meetings at the office or doing any household activity.

Cont. According to the American College of Obstetricians and Gynecologists (ACOG), you can safely take part in 30 minutes or more of moderate exercise every day, as long as you don't have a medical condition or complication that your doctor or midwife has told you rules out exercise or limits your activity level. According to the American College of Obstetricians and Gynecologists (ACOG), you can safely take part in 30 minutes or more of moderate exercise every day, as long as you don't have a medical condition or complication that your doctor or midwife has told you rules out exercise or limits your activity level.

2. Sleep better When you're carrying an extra 15 pounds (or more!) in front of you, finding a comfortable sleeping position can be a real challenge. When you're carrying an extra 15 pounds (or more!) in front of you, finding a comfortable sleeping position can be a real challenge. But exercise will tire you enough to get into a deeper, more restful sleep. But exercise will tire you enough to get into a deeper, more restful sleep. Note: Get more tips for sleeping well during pregnancy. Note: Get more tips for sleeping well during pregnancy.sleeping well during pregnancysleeping well during pregnancy

3. Reduce pregnancy discomfort Overall, regular exercise stretches and strengthens your muscles, which helps your body cope better with the aches and pains of pregnancy. Overall, regular exercise stretches and strengthens your muscles, which helps your body cope better with the aches and pains of pregnancy. Stretches ease back pain, walking improves your circulation, and swimming can strengthen your abdominal muscles. Stretches ease back pain, walking improves your circulation, and swimming can strengthen your abdominal muscles. Stretcheswalkingswimming Stretcheswalkingswimming Note: Learn more about these and other exercises recommended throughout pregnancy. Note: Learn more about these and other exercises recommended throughout pregnancy. exercises recommended throughout pregnancy exercises recommended throughout pregnancy

4. Prepare for childbirth Giving birth is equal to running a marathon — it requires stamina, determination, and focus. Though it hasn't been well researched, training for childbirth through exercise may ease labor and even shorten the time it takes to deliver your baby. Giving birth is equal to running a marathon — it requires stamina, determination, and focus. Though it hasn't been well researched, training for childbirth through exercise may ease labor and even shorten the time it takes to deliver your baby.training for childbirth through exercisetraining for childbirth through exercise

5. Reduce stress and lift your spirits Having a child is a life-changing, momentous experience that can leave you feeling simultaneously ecstatic, overwhelmed, and anxious. One study found that exercise boosts levels of serotonin, a brain chemical linked to mood, putting you in better spirits. Note: Learn how to tell the difference between true prenatal depression and normal pregnancy moodiness. Having a child is a life-changing, momentous experience that can leave you feeling simultaneously ecstatic, overwhelmed, and anxious. One study found that exercise boosts levels of serotonin, a brain chemical linked to mood, putting you in better spirits. Note: Learn how to tell the difference between true prenatal depression and normal pregnancy moodiness.true prenatal depressionpregnancy moodinesstrue prenatal depressionpregnancy moodiness

6. Improve your self-image Watching the weighing scale, measuring your waist was never seen before, and it can be disheartening. Watching the weighing scale, measuring your waist was never seen before, and it can be disheartening. But staying active helps you feel better about yourself and improves your odds of gaining a healthy amount of weight and your waist. But staying active helps you feel better about yourself and improves your odds of gaining a healthy amount of weight and your waist.a healthy amount of weighta healthy amount of weight

7. Get your body back faster after childbirth This alone is motivation enough for many women to continue on a pregnancy exercise program. This alone is motivation enough for many women to continue on a pregnancy exercise program. When you've maintained your strength and muscle tone all through your pregnancy, your body will have an easier time bouncing back after you give birth. When you've maintained your strength and muscle tone all through your pregnancy, your body will have an easier time bouncing back after you give birth.

Contraindication STOP exercising and consult your physician if you experience any of the following symptoms during exercise: Bleeding Bleeding Cramping Cramping Faintness Faintness Elevated blood pressure Elevated blood pressure Dizziness Dizziness Severe joint pain Severe joint pain

Recommended Activities Activities that can be started during pregnancy, even by those not currently participating in an exercise program are: Low impact aerobics Low impact aerobics Cycling/stationary biking Cycling/stationary biking Golf Golf Stairmaster/stair climbing Stairmaster/stair climbing Swimming Swimming Walking Walking Water aerobics Water aerobics

Guidelines If you have been following a regular exercise program prior to your pregnancy, you should be able to maintain that program to some degree throughout. If you have been following a regular exercise program prior to your pregnancy, you should be able to maintain that program to some degree throughout. Exercise does not increase your risk for miscarriage. Exercise does not increase your risk for miscarriage. If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowly and be careful not to over exert yourself. If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowly and be careful not to over exert yourself.

Guidelines (cont) Exercise regularly and consistently. You should exercise at least three times per week. Exercise regularly and consistently. You should exercise at least three times per week. If you exercise more frequently, alternate hard and easy workouts. If you exercise more frequently, alternate hard and easy workouts. Listen to your body, your body will naturally give you signals that it is time to reduce the level of exercise you perform. Listen to your body, your body will naturally give you signals that it is time to reduce the level of exercise you perform.

Guidelines (cont) Do not exercise vigorously in hot, humid weather. Do not exercise vigorously in hot, humid weather. Do not exercise at all during an illness with fever. Do not exercise at all during an illness with fever. A core body temperature that remains elevated for prolonged periods can impair development of the fetus, particularly during the first six weeks of pregnancy. A core body temperature that remains elevated for prolonged periods can impair development of the fetus, particularly during the first six weeks of pregnancy.

Guidelines (cont) Rise gradually from the floor to avoid a sudden and rapid decrease in blood pressure that may result in a momentary blackout. Rise gradually from the floor to avoid a sudden and rapid decrease in blood pressure that may result in a momentary blackout. Continue walking after rising to assist return blood flow to the heart. Continue walking after rising to assist return blood flow to the heart. Exercise at a comfortable intensity, and be prepared to modify exercise intensity as your pregnancy progresses. Exercise at a comfortable intensity, and be prepared to modify exercise intensity as your pregnancy progresses.

Guidelines (cont) Expect some discomfort, particularly in the third trimester. Expect some discomfort, particularly in the third trimester. After your fourth month is completed, discontinue prolonged exercise done lying on your back since the enlarge uterus can interfere with return of blood to the heart. After your fourth month is completed, discontinue prolonged exercise done lying on your back since the enlarge uterus can interfere with return of blood to the heart. If dizziness, shortness of breath, nausea, or tingling of the lower limbs occurs while exercising on your back, role to your left side and remain in that position until the discomfort passes. If dizziness, shortness of breath, nausea, or tingling of the lower limbs occurs while exercising on your back, role to your left side and remain in that position until the discomfort passes.

Guidelines (cont) Limit strenuous activities to a duration that does not cause exhaustion if you wish to exercise for longer time periods. Limit strenuous activities to a duration that does not cause exhaustion if you wish to exercise for longer time periods. Alternate light and vigorous exercise. Your ability to exercise may decrease during the first three months of pregnancy as well as the last few weeks before delivery. Alternate light and vigorous exercise. Your ability to exercise may decrease during the first three months of pregnancy as well as the last few weeks before delivery.

Guidelines (cont) You can continue to exercise until delivery barring medical problems. You can continue to exercise until delivery barring medical problems. Drink plenty of fluids, especially water, before and after exercise to avoid becoming dehydrated. Drink plenty of fluids, especially water, before and after exercise to avoid becoming dehydrated. If your exercise session is longer than 15 minutes, interrupt your workout to drink additional liquids. If your exercise session is longer than 15 minutes, interrupt your workout to drink additional liquids.

Guidelines (cont) Drink even if you are not thirsty, as thirst lags behind the body's need for fluids. Drink even if you are not thirsty, as thirst lags behind the body's need for fluids. Wear comfortable exercise footwear that gives strong ankle and arch support. Wear comfortable exercise footwear that gives strong ankle and arch support. Avoid exercise in extremely hot weather. Avoid exercise in extremely hot weather.

Guidelines (cont) Weight training should emphasize improving tone especially in the upper body and abdominal area. Weight training should emphasize improving tone especially in the upper body and abdominal area. Avoid lifting weights above your head and using weights that strain the lower back muscles. Avoid lifting weights above your head and using weights that strain the lower back muscles. Include relaxation and stretching both before and after your exercise program. Include relaxation and stretching both before and after your exercise program.

Guidelines (cont) Eat a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates. Eat a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates. Follow your exercise session with a 5-15 minute cool-down consisting of slow biking or walking. Cool down until your heart rate is less than 100 beats per minute (16 beats in 10 seconds). Follow your exercise session with a 5-15 minute cool-down consisting of slow biking or walking. Cool down until your heart rate is less than 100 beats per minute (16 beats in 10 seconds).