Today's Baby Fit

Exercising While You're Pregnant

A Pregnancy Fitness Guide

There was a time when exercise during pregnancy was discouraged-but not anymore! Times have changed and we've gotten smarter about women's health. Most experts now encourage exercise during pregnancy.

In 2002, the American College of Obstetricians and Gynecologists began recommending that pregnant women should exercise moderately for 30 minutes most days, if not every day (unless there are medical reasons prohibiting it).

Exercise benefits mom by:

Improving muscle tone and cardiovascular fitness
Reducing the risk of developing gestational diabetes
Preventing excess weight gain
Improving sleep patterns
Preparing you to hold and carry your growing child
Improving appearance and posture
Promoting circulation and stimulating the digestive processes (which help prevent hemorrhoids, constipation, varicose veins, leg cramps and swelling in the ankles)
Alleviating some of the discomforts of pregnancy, such as lower back pain
Strengthening the muscles needed for labor and delivery, which can ease delivery and labor time

Exercise benefits baby by:
Preparing the fetus to transition to the non-maternal environment
Increasing placental efficiency for blood circulation, which supplies oxygen and nutrients to fetus
Decreasing fetal fat without decreasing overall growth of the fetus
Increasing newborn's readiness to self-calm and self-quiet
Increasing fetal movement, which possibly helps develop oral language skills by age 5

The exercises you can do during pregnancy depend on two things: your current health and how active you were before you became pregnant. If you were not active before, don't use pregnancy as the time to begin a strenuous fitness regime; if you did exercise before pregnancy, you can continue your program with some slight modifications.

Before you begin (or continue) any exercise program, discuss it with your healthcare provider. Together, the two of you can plan an exercise program that is consistent with your current level of fitness and health conditions. It is mandatory that you consult a doctor first, especially if you have any of these conditions:
Anemia
Heart Problems
Asthma or chronic lung problems
High Blood Pressure
Diabetes
Thyroid Problems
Seizures
Extremely over or under weight
Muscle or joint problems
History of spontaneous miscarriages
Repeated C Sections
History of previous premature labors
Carrying multiples (e.g., twins, triplets)
Incompetent cervix
Persistent bleeding

A previously sedentary lifestyle NOTE: If you experience problems such as bleeding, premature labor, dizziness, severe abdominal pain, or feeling unusually tired, during or after exercise, you should stop immediately and contact your healthcare provider before continuing.

Swimming is probably one of the best all around exercises for pregnant women. The buoyancy takes stress off the joints, the water offers smooth movements, falling is not an issue, and the water prevents you from overheating. Other good activities include brisk walking, stationary bicycling, low-impact aerobics, and some forms of yoga. Many health centers offer special exercise classes for pregnant women. Below are demonstrations of a few exercises and stretches you can do at home to help you stay fit throughout your pregnancy.