PREGNANCY & PREGNANCY & EXERCISEEXERCISE

IntroductionIntroduction Pregnancy is a highly complex physiological state Pregnancy is a highly complex physiological state

and precautions are needed during this time to and precautions are needed during this time to ensure that your exercise program does not ensure that your exercise program does not contribute to complications.contribute to complications.

Exercise programs should take into consideration Exercise programs should take into consideration your individual medical and exercise history. your individual medical and exercise history.

Consult with your doctor before beginning or Consult with your doctor before beginning or continuing an exercise program to see if you have continuing an exercise program to see if you have any conditions, which might restrict your physical any conditions, which might restrict your physical activity during pregnancy.activity during pregnancy.

Cont.Cont. Exercise plays an important role in promoting Exercise plays an important role in promoting

health and well being for pregnant women. health and well being for pregnant women. Women who exercise during pregnancy have Women who exercise during pregnancy have

reduced weight gain, more rapid weight loss after reduced weight gain, more rapid weight loss after pregnancy and improved sleep patterns. pregnancy and improved sleep patterns.

There are faster labours and less need for There are faster labours and less need for induced labour in women who exercise regularly induced labour in women who exercise regularly during pregnancy. during pregnancy.

They are also less likely to require pain killers to They are also less likely to require pain killers to ease the delivery and have fewer operative ease the delivery and have fewer operative births. births.

The benefits exercise are elaborated in next The benefits exercise are elaborated in next slides.slides.

1. Boost your energy1. Boost your energy Pregnancy can sap your energy, but Pregnancy can sap your energy, but

regular bouts of exercise will help you get regular bouts of exercise will help you get through your daily tasks or cope with a through your daily tasks or cope with a demanding schedule.demanding schedule.

Exercise strengthens your cardiovascular Exercise strengthens your cardiovascular system, so you don't tire as easily. system, so you don't tire as easily.

With muscles that are strong and toned, With muscles that are strong and toned, you need less effort to engage in any you need less effort to engage in any activity, whether that means grocery activity, whether that means grocery shopping or sitting through meetings at the shopping or sitting through meetings at the office or doing any household activity.office or doing any household activity.

Cont.Cont.

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

2. Sleep better2. Sleep better

When you're carrying an extra 15 When you're carrying an extra 15 pounds (or more!) in front of you, pounds (or more!) in front of you, finding a comfortable sleeping finding a comfortable sleeping position can be a real challenge. position can be a real challenge.

But exercise will tire you enough to But exercise will tire you enough to get into a deeper, more restful sleep. get into a deeper, more restful sleep.

Note: Get more tips for Note: Get more tips for sleeping well during pregnancysleeping well during pregnancy..

3. Reduce pregnancy discomfort3. Reduce pregnancy discomfort

Overall, regular exercise stretches and Overall, regular exercise stretches and strengthens your muscles, which helps strengthens your muscles, which helps your body cope better with the aches and your body cope better with the aches and pains of pregnancy. pains of pregnancy.

StretchesStretches ease back pain, ease back pain, walkingwalking improves your circulation, and swimming improves your circulation, and swimming can strengthen your abdominal muscles.can strengthen your abdominal muscles.

Note: Learn more about these and other Note: Learn more about these and other exercises recommended throughout exercises recommended throughout pregnancy.pregnancy.

4. Prepare for childbirth4. Prepare for childbirth

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

5. Reduce stress and lift your 5. Reduce stress and lift your spiritsspirits

Having a child is a life-changing, Having a child is a life-changing, momentous experience that can leave you momentous experience that can leave you feeling simultaneously ecstatic, feeling simultaneously ecstatic, overwhelmed, and anxious. One study overwhelmed, and anxious. One study found that exercise boosts levels of found that exercise boosts levels of serotonin, a brain chemical linked to serotonin, a brain chemical linked to mood, putting you in better spirits.mood, putting you in better spirits.

Note: Learn how to tell the difference Note: Learn how to tell the difference between true prenatal depression and between true prenatal depression and normal pregnancy moodiness.normal pregnancy moodiness.

6. Improve your self-image6. Improve your self-image

Watching the weighing scale, Watching the weighing scale, measuring your waist was never measuring your waist was never seen before, and it can be seen before, and it can be disheartening. disheartening.

But staying active helps you feel But staying active helps you feel better about yourself and improves better about yourself and improves your odds of gaining a healthy your odds of gaining a healthy amount of weight and your waist.amount of weight and your waist.

7. Get your body back faster 7. Get your body back faster after childbirthafter childbirth

This alone is motivation enough for many This alone is motivation enough for many women to continue on a pregnancy women to continue on a pregnancy exercise program. exercise program.

When you've maintained your strength When you've maintained your strength and muscle tone all through your and muscle tone all through your pregnancy, your body will have an easier pregnancy, your body will have an easier time bouncing back after you give birth.time bouncing back after you give birth.

ContraindicationContraindication

STOP exercising and consult your STOP exercising and consult your physician if you experience any physician if you experience any of the following symptoms during of the following symptoms during exercise:exercise:

BleedingBleeding CrampingCramping FaintnessFaintness Elevated blood pressureElevated blood pressure DizzinessDizziness Severe joint pain Severe joint pain

Recommended ActivitiesRecommended ActivitiesActivities that can be started during Activities that can be started during pregnancy, even by those not pregnancy, even by those not currently participating in an exercise currently participating in an exercise program are:program are:

Low impact aerobicsLow impact aerobics Cycling/stationary bikingCycling/stationary biking GolfGolf Stairmaster/stair climbingStairmaster/stair climbing SwimmingSwimming WalkingWalking Water aerobicsWater aerobics

GuidelinesGuidelines If you have been following a regular exercise If you have been following a regular exercise

program prior to your pregnancy, you should program prior to your pregnancy, you should be able to maintain that program to some be able to maintain that program to some degree throughout. degree throughout.

Exercise does not increase your risk for Exercise does not increase your risk for miscarriage. miscarriage.

If you are just starting an exercise program If you are just starting an exercise program as a way of improving your health during as a way of improving your health during your pregnancy, you should start very slowly your pregnancy, you should start very slowly and be careful not to over exert yourself. and be careful not to over exert yourself.

Guidelines (cont)Guidelines (cont)

Exercise regularly and consistently. You Exercise regularly and consistently. You should exercise at least three times per should exercise at least three times per week. week.

If you exercise more frequently, alternate If you exercise more frequently, alternate hard and easy workouts.hard and easy workouts.

Listen to your body, your body will Listen to your body, your body will

naturally give you signals that it is time to naturally give you signals that it is time to reduce the level of exercise you perform.reduce the level of exercise you perform.

Guidelines (cont)Guidelines (cont)

Do not exercise vigorously in hot, humid Do not exercise vigorously in hot, humid weather. weather.

Do not exercise at all during an illness with Do not exercise at all during an illness with fever.fever.

A core body temperature that remains A core body temperature that remains

elevated for prolonged periods can impair elevated for prolonged periods can impair development of the fetus, particularly development of the fetus, particularly during the first six weeks of pregnancy.during the first six weeks of pregnancy.

Guidelines (cont)Guidelines (cont) Rise gradually from the floor to avoid a Rise gradually from the floor to avoid a

sudden and rapid decrease in blood sudden and rapid decrease in blood pressure that may result in a momentary pressure that may result in a momentary blackout. blackout.

Continue walking after rising to assist Continue walking after rising to assist return blood flow to the heart.return blood flow to the heart.

Exercise at a comfortable intensity, and be Exercise at a comfortable intensity, and be prepared to modify exercise intensity as prepared to modify exercise intensity as your pregnancy progresses. your pregnancy progresses.

Guidelines (cont)Guidelines (cont) Expect some discomfort, particularly in the third Expect some discomfort, particularly in the third

trimester. trimester.

After your fourth month is completed, After your fourth month is completed, discontinue prolonged exercise done lying on discontinue prolonged exercise done lying on your back since the enlarge uterus can interfere your back since the enlarge uterus can interfere with return of blood to the heart. with return of blood to the heart.

If dizziness, shortness of breath, nausea, or If dizziness, shortness of breath, nausea, or tingling of the lower limbs occurs while tingling of the lower limbs occurs while exercising on your back, role to your left side and exercising on your back, role to your left side and remain in that position until the discomfort remain in that position until the discomfort passes. passes.

Guidelines (cont)Guidelines (cont)

Limit strenuous activities to a duration Limit strenuous activities to a duration that does not cause exhaustion if you wish that does not cause exhaustion if you wish to exercise for longer time periods.to exercise for longer time periods.

Alternate light and vigorous exercise. Your Alternate light and vigorous exercise. Your ability to exercise may decrease during ability to exercise may decrease during the first three months of pregnancy as well the first three months of pregnancy as well as the last few weeks before delivery. as the last few weeks before delivery.

Guidelines (cont)Guidelines (cont)

You can continue to exercise until delivery You can continue to exercise until delivery barring medical problems.barring medical problems.

Drink plenty of fluids, especially water, Drink plenty of fluids, especially water, before and after exercise to avoid before and after exercise to avoid becoming dehydrated.becoming dehydrated.

If your exercise session is longer than 15 If your exercise session is longer than 15 minutes, interrupt your workout to drink minutes, interrupt your workout to drink additional liquids. additional liquids.

Guidelines (cont)Guidelines (cont)

Drink even if you are not thirsty, as thirst Drink even if you are not thirsty, as thirst lags behind the body's need for fluids. lags behind the body's need for fluids.

Wear comfortable exercise footwear that Wear comfortable exercise footwear that gives strong ankle and arch support. gives strong ankle and arch support.

Avoid exercise in extremely hot weather. Avoid exercise in extremely hot weather.

Guidelines (cont)Guidelines (cont) Weight training should emphasize Weight training should emphasize

improving tone especially in the upper improving tone especially in the upper body and abdominal area.body and abdominal area.

Avoid lifting weights above your head and Avoid lifting weights above your head and

using weights that strain the lower back using weights that strain the lower back muscles. muscles.

Include relaxation and stretching both Include relaxation and stretching both before and after your exercise program. before and after your exercise program.

Guidelines (cont)Guidelines (cont)

Eat a healthy diet that includes plenty of Eat a healthy diet that includes plenty of fruits, vegetables and complex fruits, vegetables and complex carbohydrates. carbohydrates.

Follow your exercise session with a 5-15 Follow your exercise session with a 5-15 minute cool-down consisting of slow biking minute cool-down consisting of slow biking or walking. Cool down until your heart rate or walking. Cool down until your heart rate is less than 100 beats per minute (16 is less than 100 beats per minute (16 beats in 10 seconds).beats in 10 seconds).