Daily physical activity is always important, even during pregnancy. Research has shown that pregnant women without complications can and should do aerobic and strength-conditioning exercises.

Physically active pregnant women do not increase risks for their babies. Nor does moderate physical activity when you’re breast feeding affect the quantity or quality of breast milk or affect your baby’s growth. Just be sure to ask your doctor to perform a PARmed-X for pregnancy to determine your readiness for physical activity.

This article explains the many physical, psychological and social benefits of making physical activity a part of your pregnancy. It also describes the types of activity most suitable for pregnant women and offers tips for starting and maintaining a routine.

Benefits
Regular physical activity during pregnancy can:

• strengthen the muscles you need for labour and delivery
• control mood swings
• improve circulation and posture
• reduce some of the discomforts of pregnancy (swelling, leg cramps, shortness of breath, backache, varicose veins and constipation)
• help you feel less fatigued
• promote healthy weight gain
• decrease your risk of developing diabetes during pregnancy

Suggested Types of Activity
Continuing activities you have been doing is usually OK, but you should consult with your physician to be sure. If you want to start being physically active while pregnant, try these activities:

• walking
• stationary cycling
• yoga
• swimming and water aerobics
• low-impact aerobics
• pre-natal exercise classes

Contact sports are not recommended for pregnant women. It’s important to avoid activities that could cause you to lose your balance or fall. Other activities to avoid during pregnancy include activities that:

• involve bouncing/balancing/single-leg standing
• may result in a loss of balance or falling
• involve excessive bouncing or jarring movement
• cause your body temperature to rise dramatically
• inline skating and water skiing

Check out the programs or classes at local fitness and recreation centres. Being active with others can be more fun and motivate you to continue your routine even after your baby is born.

Tips and Precautions
Don’t overdo any form of physical activity. Include warm-up and cool-down exercises in your routine. Monitor your heart rate throughout and try to stay within the target heart rate range recommended by your doctor. Stop exercising immediately if you feel dizzy, light-headed or short of breath. Don’t overheat, and stay hydrated.

Use the following talk test to measure your intensity. If you can’t talk and exercise comfortably at the same time, you should slow down.

Change activities to suit your changing body. Choose activities that are kind to your back. Avoid exercises and positions that put additional stress on stretched abdominal muscles or compress your spinal joints. Avoid lying on your back, beginning about 16 weeks after gestation. A qualified fitness instructor can give you other tips about ways to change your physical activities during pregnancy. With the guidance of your physician and qualified fitness professionals, you can have a healthier pregnancy. If you are pregnant or hoping to be soon, plan now to make physical activity part of your daily routine both during your pregnancy and after the birth.

Source: HealthyAlberta.com