Pregnancy Fitness
Unless you have risk factors that prevent being active, exercise is important during pregnancy.
Guidelines for Exercise
• Check with your health care provider before beginning or making major changes to an exercise routine.
• Be sure to allow time for stretching, warm up and cool down.
• Eat a snack before and after exercising. Drink lots of water to avoid dehydration.
• Avoid lying flat on your back after the first trimester.
• If you had a workout routine prior to becoming pregnant, in most cases it is safe to continue, but modifications may be needed as your pregnancy progresses.
• Use caution with activities requiring balance. As your belly grows, your center of gravity shifts and may make it easier to fall.
• Pay attention to your body and follow any signs to slow down or stop while exercising. You should be able to talk while exercising. Slow down if you cannot.
Benefits of Exercise
• More stamina to handle labor.
• Lower stress levels and better mental and emotional health.
• Increased energy levels.
• Improved posture.
• Improved strength and flexibility.
• Better digestion and sleep.
• Healthier baby.
• Shorter labor.
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Exercise Precautions
If you have any chronic health conditions such as asthma, heart disease, diabetes or arthritis, be sure to discuss safe exercise options with your health care provider before beginning any routines.
Also check with your provider if you have any pregnancy-related concerns such as bleeding, a low-lying placenta, or if you are at risk for miscarriage or premature birth. Don’ t exercise while you are sick.
If you experience any of the following symptoms while exercising, stop right away and contact your health care provider.
• Vaginal bleeding or leaking of fluid.
• Dizziness or feeling lightheaded.
• Chest pain.
• Severe headache.
• Severe weakness or fatigue.
• Severe swelling.
• Contractions( before 37 weeks).
18 Healthy Pregnancy