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HEALTHY PREGNANCY
Fitness
Activities
Discussion
Hands-on practice
Resources
HP book pages 18 – 21 PowerPoint slides 55 – 65
This topic provides an opportunity to review and discuss the benefits and guidelines for exercise in general , as well as pregnancy-specific exercises , positions and stretches . Some of them may be helpful to try as a class , so you can give feedback .
Discussion Prompts
• What kinds of exercise are you doing during pregnancy ?
• Has your exercise routine changed during pregnancy ?
Key Points
• Benefits : being active and using a regular fitness routine has many health benefits .
• Maternal benefits : improvements in stamina , stress levels , mental health , energy , strength , flexibility , posture , digestion and sleep , and may result in a shorter labor .
• Fetal benefits : cardiovascular and neurodevelopment . Health benefits last into childhood .
• Tips and guidelines :
• Follow advice from the health care provider . Modify routines as needed for pregnancy , including using caution with activities requiring balance to avoid falling .
• Allow time for stretching , warming up , and cooling down . Use a space that is an appropriate temperature , well-ventilated and wear comfortable clothing that is not restrictive . Eat and drink to fuel your body before and after exercising .
• If exercise is too intense to allow talking , it is best to slow down or stop .
• Avoid : high-impact and contact sports , those with a high risk of falling , scuba diving , skydiving , exercise at high altitudes , and exercises that put high strain on abdominal muscles .
• Precautions :
• Exercise should be halted immediately with any of these symptoms : bleeding , leaking fluid , dizziness / lightheadedness , chest pain , severe headache , weakness , fatigue or swelling , or contractions ( if earlier than 37 weeks ).
• Exercise options : a variety of stretches , positions and exercises are beneficial and recommended during pregnancy .
• General fitness recommendations include walking , swimming , yoga or Pilates , using exercise equipment and aerobics .
• Stretching muscles and joints helps prevent cramps and improves flexibility .
• Toning of the core and pelvic floor muscles ( Kegels ) help strengthen and stretch areas that need to be in shape for labor .
• Build a habit : creating a habit of exercise by incorporating fitness into daily routines can help parents stick with it .
• Tracking fitness routines is a helpful way to see progress . Use an app or smartwatch for quick and easy tracking .
• If a full workout routine seems overwhelming , encourage parents to start small , such as taking stairs instead of the elevator , or intentionally parking in a distant spot at the store to get in more steps as they go about their day . Starting small is better than not starting at all .
• It is much easier to stick with routines that are enjoyable and reachable .
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