How much? how often?
Almost any form of exercise is safe when done with caution and not overdone. But many doctors advise against activities that could cause injury to mother or baby. It is unwise to start a new strenuous exercise routine during pregnancy. The sports and exercises you can do during pregnancy depend on your own health and, to some extent, on how active you were before you became pregnant.
Following are some guidelines to keep in mind:
* Exercise at least three times per week, for at least 20 continuous minutes each time. Avoid spurts of heavy exercise followed by long period of no activity.
* Avoid exercise that requires lying on your back after your third month of pregnancy.
* Avoid long periods of motionless standing.
* Avoid brisk exercise in hot, humid weather or when you are sick with a fever.
* If something doesn’t feel right while exercising, don’t do it.
* Avoid jerky, bouncy or high-impact motions. Low-impact exercise is best.
* Wear a bra that fits well and gives lots of support to help protect your breasts. You will likely have to buy larger cup sizes throughout your pregnancy.
* Wear the proper shoes for the activity to be sure your feet are well cushioned and to give your body good support.
* Be aware of your changing center of gravity.
* Avoid deep knee bends, full sit-ups, double leg raises and straight-leg toe touches.
* Always begin with five minutes of slow walking or stationary cycling with low resistance to warm your muscles. Intense exercise should not last longer than 15 minutes.
* Follow intense exercise with five to 10 minutes of gradually slower activity that ends with gentle stretching in place.
* Don’t exhaust yourself.
* Measure your heart rate at peak times of activity. The rate should not exceed 140 beats per minute.
* Get up from the floor slowly and gradually to avoid feeling dizzy or fainting. Once you are standing, walk in place briefly.
* Drink water often – before, during and after exercise – to be sure your body gets enough fluid.
* Increase the number of calories to meet the needs of your pregnancy (300 extra calories per day) and exercise program. You should not exercise to lose weight.
* Stop exercising and consult your doctor if you experience any of these symptoms: pain, vaginal bleeding, dizziness or feeling faint, shortness of breath, irregular or rapid heart beat, difficulty walking, pain in your back or pubic area, or uterine contractions.
– The American College of Obstetricians & Gynecologists
