Exercise Dos and Don'ts for Pregnant Women

Do’s:

• Check with your physician before beginning any prenatal exercise program.

• Think safety.  Remember that with exercise, the health of the baby and the mother are the top priority.

• Listen to your body.  If it doesn't feel right, modify the movement, or eliminate it.  Modify or stop exercise if you experience extreme fatigue or discomfort.

• Include muscular endurance exercises.  Specifically, strengthen the thighs, chest, shoulders, upper and lower back, buttocks, abdominals, and pelvic floor muscles.

• Include stretching.  Specifically, stretch the inner thighs, lowerback, hamstrings, chest, and calves.

• Modify the intensity of the activity.  Women who have exercised vigorously before becoming pregnant should be willing to modify their activities, particularly during the third trimester of pregnancy.

• Modify the exercises if shortness of breath occurs.

• Take in adequate calories.  The demands of pregnancy require 300 extra calories per day, plus the calorie requirement of activity.

• Eat a high-carbohydrate snack prior to exercise.  Graham crackers, bagels, juice, nuts, or fruit are good examples.

• Stay well hydrated.  Drink plenty of fluids before, during, and after exercise to help prevent dehydration.

• Dress appropriately.  Wear light, cotton clothing that breathes.  Overdressing contributes to overheating during exercise.

• Use relaxation exercises.

• Exercise daily.

 Don'ts:

• Use jerky, jarring, and twisting movements.  This type of activity puts additional stress on joints and body areas already overloaded by the increased weight of the pregnancy and affected by hormonal changes.

• Make quick directional changes.  Your body shape and center of gravity changes continually as the pregnancy progresses, resulting in reduced balance.

• Lie on the back after the first trimester of pregnancy.  The supine position may restrict blood flow by the enlarging uterus.  If you are lying on your back and symptoms occur such as dizziness, nausea, or shortness of breath, roll to your left side.

• Do exercises that decrease the lung space.  This includes curl-ups or bending forward with the head down.

• Do exercises or activities that compromise hip/pelvis joint structure.  This includes extreme or rapid leg lifts.

• Do activities that could cause trauma to the abdominal area.

• Engage in competitive, unfamiliar activities.

• Hold your breath during exercise.

• Exercise for weight loss during pregnancy.

• Fitness before, during, and after pregnancy can be an important part of motherhood.  By following these guidelines and doing what feels good, your exercise efforts are sure to contribute to the health and well-being of yourself and your baby.  GET FIT!   BE FIT!   STAY

 Guidelines and Precautions for Prenatal Exercise Programs

 

• Always maintain correct posture by tilting your pelvis and straightening your back.

• Monitor your breathing and maintain the ability to walk and talk comfortably while exercising. Stop exercising when fatigued and do not exercise to exhaustion.

• Exercise should be regular; three times per week. During pregnancy, aerobic exercises should not exceed five times per week in order to allow your body to recover and rest properly.

• Avoid any type of exercise involving the potential for even mild abdominal trauma.

• Avoid rigorous bouncing.

• Avoid arching your back.

• Don't bring your feet over your hips, i.e. candlestick or bicycling-in-air position.

• Don't do sit-ups past 45 degrees.

• Breathe continually while exercising; do not hold your breath. In general, exhale on exertion.

• Check for separation of the abdominal muscles each week and take necessary precautions if indicated.  

• Drink fluids liberally before, during and after exercising to prevent dehydration.

• Avoid activities which require precise balance and coordination. As your pregnancy progresses, your increasing weight, shifting center of gravity, and softening and increased mobility of your joints and ligaments may alter your coordination.

• Muscles that are used in aerobic activity should be appropriately stretched before and after the exercise.

• Decrease your exercise level as your pregnancy progresses. Your increased body weight will require a larger energy output, so you will feel more fatigued. If you feel tired, reduce your exercise level and switch to simple stretching/strengthening exercises. Check with your health care provider.

• In general, continue doing any activity you enjoyed before you became pregnant as long as it feels comfortable. If you want to begin a new aerobic program, consult your health care provider or try a program with a trained professional.

Benefits of Walking

A good activity to begin during pregnancy is a walking program, three to five days/week. Walking is an inexpensive form of exercise, as the only requirements are a suitable pair of shoes and comfortable clothing. Also, it is an activity that can be readily integrated into daily schedules.

During pregnancy, you can improve your aerobic fitness by walking on level ground at a comfortable pace. However, it may be necessary to use modified forms of walking to gain significant benefits. Walking at increased speeds, walking up and down hills, and walking while carrying weights can raise the heart rate to levels that will improve aerobic fitness.