Active Pregnancy
This page was reviewed or revised on Friday, October 30, 2009 2:15 PM
Being active has so many positive benefits. Not only does it help the heart, lungs and muscles, regular physical activity gives you more energy, helps to control stress and makes you "feel good" about yourself.
If you are planning to become pregnant, physical activity plays an important role. Regular physical activity will:
- Strengthen the back, knees and hips for labour and delivery
- Help prevent back pain
- Improve circulation and decrease swelling of the ankles during pregnancy
- Help prevent muscle cramping in the legs
- Help prevent incidence of varicose veins and hemorrhoids
- Prevent excessive gain of body fat
- Improve your balance and co-ordination
- Help you cope with stress
- Give more stamina for birth and for parenting
- Relieve muscle tension
- Improve digestion and reduce constipation
- Help you accept changes in your body size and shape
- Help prevent pregnancy-related complications such as gestational diabetes and pre-eclampsia.
- Make you feel better and have more energy
- Reduce recovery time after your baby is born
Even if you haven’t been physically active in the past, now is a good time to start. Always speak to your doctor before starting any physical activity program, especially if you are pregnant.
In order to ensure long-term success, start slowly and gradually increase your physical activity level over time. The type and amount of exercise you do will determine whether if it is safe to continue during pregnancy. Consult your doctor about the safety of your program as soon as you find out you are pregnant.
Guidelines During Pregnancy
The second trimester is the best time to start a new program or to increase the demands of your present routine. Avoid strenuous activity during the first trimester of pregnancy. This may harm the developing baby.
- Regular exercise is better than irregular activity
- Start exercise with a warm-up and end it with a cool-down
- Drink plenty of liquids before, during and after physical activity
- Avoid exercising in hot, humid weather
- Limit or avoid things that require jumping, jarring motions or rapid changes in direction.
- Avoid sports that have a high risk for injuries or involve a great deal of balance (i.e. scuba diving, downhill skiing, snowmobiling, horseback riding, parachute jumping and hang gliding).
- Remember – Exercise to stay fit, not to lose weight. Losing weight during pregnancy can result in growth problems for the baby.
Already Physically Active?
The type and amount of exercise you do will decide whether it is safe to continue during pregnancy. Most women can continue their normal exercise program during pregnancy with no problems. You may need to adjust parts of your exercise routine to suit your comfort level, especially in the later months of pregnancy.
Avoid exercising on your back after the fourth month of pregnancy as this decreases the blood supply to the uterus.
Signs of Overdoing It
| · Bleeding from the vagina · A "gush" of fluid from the vagina · Constant uterine contractions · Increasing back pain or pubic pain · Strange stomach pain · Sudden swelling of the ankles, hands or face · Swelling, pain and redness in the calf of one leg (phlebitis). · Constant headaches or vision problems | · Unexplained dizziness or faintness · Extreme fatigue, throbbing heart, chest pain or shortness of breath · Failure to gain weight (less than 1 kg per month during the last two trimesters) · Less frequent or absent movements by the baby · Increased heart rate or high blood pressure following exercise (one hour or more). |
Worth the Visit:
Walking – The Activity of a Lifetime
Active Moms, Babies and Families
If any of the above occur, STOP and consult your doctor immediately.
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