PREGNANCY%20

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PREGNANCY EXERCISE
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Introduction

• Pregnancy is a highly complex physiological state
  and precautions are needed during this time to
  ensure that your exercise program does not
  contribute to complications.
• Exercise programs should take into consideration
  your individual medical and exercise history.
• Consult with your doctor before beginning or
  continuing an exercise program to see if you have
  any conditions, which might restrict your
  physical activity during pregnancy.

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Cont.

• 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 and improved sleep patterns.
• There are faster labours and less need for
  induced labour in women who exercise regularly
  during pregnancy.
• They are also less likely to require pain killers
  to ease the delivery and have fewer operative
  births.
• The benefits exercise are elaborated in next
  slides.

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1. Boost your energy

• Pregnancy can sap your energy, but regular bouts
  of exercise will help you get through your daily
  tasks or cope with a demanding schedule.
• Exercise strengthens your cardiovascular system,
  so you don't tire as easily.
• With muscles that are strong and toned, you need
  less effort to engage in any activity, whether
  that means grocery shopping or sitting through
  meetings at the office or doing any household
  activity.

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Cont.

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

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2. Sleep better

• When you're carrying an extra 15 pounds (or
  more!) in front of you, finding a comfortable
  sleeping position can be a real challenge.
• But exercise will tire you enough to get into a
  deeper, more restful sleep.
• Note Get more tips for sleeping well during
  pregnancy.

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3. Reduce pregnancy discomfort

• Overall, regular exercise stretches and
  strengthens your muscles, which helps your body
  cope better with the aches and pains of
  pregnancy.
• Stretches ease back pain, walking improves your
  circulation, and swimming can strengthen your
  abdominal muscles.
• Note Learn more about these and other exercises
  recommended throughout pregnancy.

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4. Prepare for childbirth

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

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5. Reduce stress and lift your spirits

• Having a child is a life-changing, momentous
  experience that can leave you feeling
  simultaneously ecstatic, overwhelmed, and
  anxious. One study found that exercise boosts
  levels of serotonin, a brain chemical linked to
  mood, putting you in better spirits.Note Learn
  how to tell the difference between true prenatal
  depression and normal pregnancy moodiness.

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6. Improve your self-image

• Watching the weighing scale, measuring your waist
  was never seen before, and it can be
  disheartening.
• But staying active helps you feel better about
  yourself and improves your odds of gaining a
  healthy amount of weight and your waist.

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7. Get your body back faster after childbirth

• This alone is motivation enough for many women to
  continue on a pregnancy exercise program.
• When you've maintained your strength and muscle
  tone all through your pregnancy, your body will
  have an easier time bouncing back after you give
  birth.

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Contraindication

• STOP exercising and consult your physician if
  you experience any of the following symptoms
  during exercise
• Bleeding
• Cramping
• Faintness
• Elevated blood pressure
• Dizziness
• Severe joint pain

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Recommended Activities

• Activities that can be started during pregnancy,
  even by those not currently participating in an
  exercise program are
• Low impact aerobics
• Cycling/stationary biking
• Golf
• Stairmaster/stair climbing
• Swimming
• Walking
• Water aerobics

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Guidelines

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

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Guidelines (cont)

• Exercise regularly and consistently. You should
  exercise at least three times per week.
• If you exercise more frequently, alternate hard
  and easy workouts.
• Listen to your body, your body will naturally
  give you signals that it is time to reduce the
  level of exercise you perform.

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Guidelines (cont)

• Do not exercise vigorously in hot, humid weather.
  
• Do not exercise at all during an illness with
  fever.
• A core body temperature that remains elevated for
  prolonged periods can impair development of the
  fetus, particularly during the first six weeks of
  pregnancy.

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Guidelines (cont)

• Rise gradually from the floor to avoid a sudden
  and rapid decrease in blood pressure that may
  result in a momentary blackout.
• Continue walking after rising to assist return
  blood flow to the heart.
• Exercise at a comfortable intensity, and be
  prepared to modify exercise intensity as your
  pregnancy progresses.

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Guidelines (cont)

• Expect some discomfort, particularly in the third
  trimester.
• After your fourth month is completed, discontinue
  prolonged exercise done lying on your back since
  the enlarge uterus can interfere with return of
  blood to the heart.
• If dizziness, shortness of breath, nausea, or
  tingling of the lower limbs occurs while
  exercising on your back, role to your left side
  and remain in that position until the discomfort
  passes.

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Guidelines (cont)

• Limit strenuous activities to a duration that
  does not cause exhaustion if you wish to exercise
  for longer time periods.
• Alternate light and vigorous exercise. Your
  ability to exercise may decrease during the first
  three months of pregnancy as well as the last few
  weeks before delivery.

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Guidelines (cont)

• You can continue to exercise until delivery
  barring medical problems.
• Drink plenty of fluids, especially water, before
  and after exercise to avoid becoming dehydrated.
• If your exercise session is longer than 15
  minutes, interrupt your workout to drink
  additional liquids.

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Guidelines (cont)

• Drink even if you are not thirsty, as thirst lags
  behind the body's need for fluids.
• Wear comfortable exercise footwear that gives
  strong ankle and arch support.
• Avoid exercise in extremely hot weather.

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Guidelines (cont)

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

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Guidelines (cont)

• Eat a healthy diet that includes plenty of
  fruits, vegetables and complex carbohydrates.
• Follow your exercise session with a 5-15 minute
  cool-down consisting of slow biking or walking.
  Cool down until your heart rate is less than 100
  beats per minute (16 beats in 10 seconds).