Exercise plays an important role in promoting health and well-being for pregnant women.
Women who exercise during pregnancy have reduced weight gain, more rapid weight loss after pregnancy, improved mood and improved sleep patterns.
Some studies have also shown faster labors and less need for induction with pitocin in women who exercise regularly during pregnancy. Others have demonstrated that women who regularly exercise are less likely to require epidural analgesia and have fewer operative births.
Pregnancy is a highly complex physiologic state however, and precautions are needed during pregnancy to ensure that your exercise program does not contribute to complications.
The following are simple guidelines to follow to ensure the safety and well-being of you and your baby:
1. If you have been following a regular exercise program prior to your pregnancy, you should be able to maintain that program to some degree throughout your pregnancy. Exercise does not increase your risk for miscarriage.
2. If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowly and be careful not to over exert yourself.
3. Listen to your body. Your body will naturally give you signals that it is time to reduce the level of exercise you perform.
4. Never exercise to the point of exhaustion or breathlessness. This is a sign that your baby and your body cannot get the oxygen supply it needs.
5. Wear comfortable exercise footwear that gives strong ankle and arch support.
6. Take frequent breaks and drink plenty of fluids during exercise.
7. Avoid exercise in extremely hot weather.
8. Avoid rocky terrain or unstable ground when running or cycling. Your joints are more lax in pregnancy and ankle sprains and other injuries may occur.
9. Contact sports should be avoided during pregnancy.
10. Weight training should emphasize improving tone especially in the upper body and abdominal area. Avoid lifting weights above your head and using weights that strain the lower back muscles.
11. During the second and third trimesters, avoid exercise that involves laying flat on your back as this decreases blood flow to your womb.
12. Include relaxation and stretching both before and after your exercise program.
13. Eat a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates.