Exercise for Two

* Consult a physician prior to beginning any exercise program. Guidelines will be different depending on your level of physical activity prior to becoming pregnant.

Exercise can contribute to a much healthier nine months. It provides effects that will:

• Increase your energy level
• Contribute to a healthier glow
• Reduce constipation
• Reduce backaches
• Reduce swelling
• Prepare body for labor (endurance)
• Boost your self-image

Preferred physical activities for pregnant women

• Yoga
• Swimming
• Walking
• Jogging
• Kegel Exercises (Kegel exercises are recommended before and after pregnancy. Toning your pelvic muscles will minimize the risk of developing two common problems associated with pregnancy: hemorrhoids and bladder leaks.

Physical activities to avoid during pregnancy

• Give up biking after second trimester
• Any exercise that poses a high potential for fall (rock climbing, horseback riding, skating, etc.)
• Jerking motions (rollercoaster)

If any of the following occur, contact your physician and discontinue the exercise:

• chest pain
• menstrual like cramps
• vaginal bleeding
• palpitations
• shortness of breath
• dizziness
• faintness

Important tips:

• Avoid overheating; drink plenty of water before, during and after exercise
• Be sure to allow time for adequate warm-up and cool down periods
• Be sure to wear supportive footwear
• After the fourth month of pregnancy, avoid exercises that involve lying flat on your back for more than 3 consecutive minutes
• You should NOT exercise if you have pregnancy induced hypertension (high blood pressure), premature rupture of membranes or contractions, incompetent cervix, or intrauterine growth retardation. (Consult your physician for more information regarding exercise and these conditions)
• While exercising is extremely important during pregnancy, it is also important to stay healthy after the birth of your baby. Visit INShape Indiana to learn about ways to stay healthy after the birth of your baby.

Resources:
American Pregnancy Association
http://www.americanpregnancy.org/