Guidelines for Fitness and Exercising During Pregnancy

Guidelines for Fitness and Exercising During Pregnancy

It is very important that all pregnant women seek an okay from their health care provider before embarking on a fitness program. When beginning an exercise program it is important to start slowly and gradually increase your activity level, especially if you have not been exercising regularly. Even if you have exercised regularly prior to pregnancy, you may find that you need to decrease your level of exercise. Listen to your body. If you feel uncomfortable, short of breath or very tired, reduce the intensity of your workout.

A mom-to-be may be concerned that exercise might lead to overheating, which might harm her unborn baby. It is important to take frequent breaks during workouts and limit strenuous exercise when pregnant. Strenuous exercise should be interspersed with low-intensity exercise and rest periods. And, dont forget to drink to thirst. Sipping water frequently during your workout will help you avoid becoming overheated.

Summarized below, ACOG offers some valuable safety tips for exercising during pregnancy. Incorporate them into your routine and you will be well on your way toward creating a fun and healthy workout for you and your baby:

1. Regular exercise (at least three times per week) is preferable to intermittent activity.

2. Vigorous exercise should not be performed when mom-to-be is ill, or during hot, humid weather.

3. Jerky, bouncy motions should be avoided. Exercise on a wooden floor or a tightly carpeted surface.

4. Because of the relaxation of connective tissue, pregnant women should avoid extreme stretching exercises.

5. Vigorous exercise should be preceded by a five-minute warm-up, such as slow walking.

6. Strenuous exercise should be followed by a period of gradually declining activity that includes gentle stretching.

7. Heart rate should be measured at times of peak activity and probably should not exceed a maximum of 150 beats per minute. (There are reports of pregnant, high-level competitive athletes who approached and even exceeded the recommended maximum heart rate without any apparent harmful effects on the fetus, but consult with your care provider if you have concerns.)

8. Care should be taken to rise gradually from the floor to avoid an episode of dizziness (from low blood pressure) related to changes in position. Some form of activity involving the legs should be continued for a brief period.

9. Liquids should be taken liberally before and after exercise to prevent dehydration. If necessary, activity should be interrupted to replenish fluids.

10. Women who have led sedentary life styles should begin with physical activity of very low intensity and advance activity levels very gradually.

11. Activity should be stopped and a care provider notified if any unusual symptoms appear.

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