1. Exercising During Pregnancy HPC 3OI

2. Is it Safe?  The most commonly asked question.  Pregnancy is not the same for everyone and realistically each person is their own case.  It is best to consult with your medical care provider.  In most cases it is safe but the activities you choose may change or require modification.

3. The 7 Benefits:  1. Boost your energy  Pregnancy can zap 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. 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.  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.

4.  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.  But exercise will help you work off any excess energy and tire you enough to lull you into a deeper, more restful slumber.

5.  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.  Stretches ease back pain, walking improves your circulation, and swimming can strengthen your abdominal muscles.

6.  4. Prepare for childbirth  It makes perfect sense: The better shape you're in, the stronger you'll be come labour and delivery time.  Giving birth is akin to running a marathon — it requires stamina, determination, and focus.  Exercise can potentially lead to an easier and shorter birth.

7.  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.

8.  6. Improve your self-image  Watching the scale inch its way up to numbers you've never seen before can be disheartening. Staying active helps you feel better about yourself and improves your odds of gaining a healthy amount of weight.

9.  7. Get your body back faster after childbirth  This alone is motivation enough for many women to embark on a pregnancy exercise regimen.  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.

10. Things to Keep in Mind:  Your body's changing: Your center of gravity has shifted, you're carrying more weight, and you tire more quickly. That's why you should exercise with care and listen closely to your body when exerting yourself.  Your body will let you know when you're pushing it too hard and entering the danger zone.

11. 10 Signs and Symptoms to Watch out For When Exercising: 1. Nausea  Feeling sick after a workout means you may have built up too much lactic acid, a by product of muscle metabolism, in your stomach. Call your healthcare provider: if the nausea persists after you've cooled down. 2. Dizziness  Persistent dizziness or dizziness accompanied by blurred vision and headaches or heart palpitations can be a symptom of severe anemia or other serious illness that could affect your pregnancy.

12. 3. Sudden change in body temperature  If your hands turn clammy or you get hot or cold flashes, your body's telling you that it's having a hard time regulating its internal temperature, which can be harmful to your baby. The baby can get overheated just as you do. When your body overheats, blood flowing to the uterus is diverted to the skin to help the body cool itself off, putting the baby in jeopardy. 4. Heart palpitations  If you can't keep up your side of a conversation or you sweat buckets while you exercise, you're probably working too hard.

13. 5. Swelling in your calf  Your feet and hands may puff up a little after exercise, but if you notice calf pain or swelling that persists call your doctor. 6. Vaginal bleeding  While some women experience light spotting throughout their pregnancy, bleeding is cause for concern. Early in your pregnancy, it could signal a miscarriage. In the second and third trimesters, bleeding is associated with premature labour and complications with the placenta, such as placenta previa or placenta abruption. All require immediate medical attention.

14. 7. Blurred vision  If your eyesight gets hazy in the middle of exercising, you may be dehydrated, which sends your blood pressure plummeting and your heart into overdrive. As a result, not enough blood may be getting to your developing baby's vital organs. It may also be a sign of preeclampsia. Since preeclampsia can severely restrict the flow of blood to the placenta, it can be dangerous for your baby. 8. Fainting  Fainting during pregnancy shouldn't be taken lightly. It could mean something as simple as dehydration or as serious as major circulatory problems. You may not be getting enough oxygen to your brain, which means your baby may not be getting enough, either.

15. 9. Sharp, recurring pain in abdomen and chest  It may just be your ligaments stretching, but you could also be having contractions, especially if the pains recur at somewhat regular intervals. You'll need to be hooked up to a fetal monitor so your healthcare provider can find out whether you're in labour. 10. Fluid leaking from your vagina  If your underpants feel constantly wet or you feel leaking or even a gush of watery fluid from your vagina, it could be premature rupture of the membranes and a signal that your body's about to go into labour.

16. 13 Rules to Follow When Exercising:  1. Check with your healthcare provider first  2. Take in extra calories  3. Steer clear of dangerous sports  4. Wear the right clothes  5. Warm up  6. Drink plenty of water  7. Don't lie flat on your back  8. Keep moving  9. Don't overdo it  10. Don't get overheated  11. Get up from the floor slowly  12. Cool down  13. Make it a habit

17. You Cannot Exercise If: Sometimes exercise during pregnancy is strictly forbidden to protect the health of the mother, the baby, or both. Check with your healthcare provider before starting, continuing, or changing an exercise regimen.  heart disease  lung disease  cervical insufficiency  multiple gestation (for example, twins, triplets) if you're at risk for preterm labour  persistent second- or third-trimester bleeding  placenta previa after 26 weeks  preterm labour  ruptured membranes (your water has broken)  preeclampsia (pregnancy-induced high blood pressure)  chronic hypertension  severe anemia