| Fitness during pregnancy is essential. Gentle exercise | | | | 10-15 minute warm up and cool down is recommended |
| during pregnancy can assist you in many ways, in | | | | before and after any activity is attempted. |
| particular getting your body ready for the birth of your | | | | Types of activity |
| baby. There are many benefits to exercising during | | | | The best type of exercise for aerobic benefits is |
| your pregnancy and this includes: | | | | walking, swimming or special water aerobic classes. |
| - Exercise helps to give you energy | | | | Exercises that focus on muscle strengthening and |
| - It helps to improve circulation | | | | conditioning include body sculpting classes or pilates. |
| - Helps to keep your body subtle | | | | Avoid activities where balance is an issue or there is a |
| - Prevents excess weight gain | | | | chance of falling over. Listen to what your body is |
| - Helps to prevent pregnancy related diseases | | | | telling you - if it hurts don't do it! |
| In regards to health, exercise helps to improve heart | | | | Most people notice a lot of different changes in their |
| and lung health, which is most important in increasing | | | | body. By the four month period, women notice that |
| stamina. Stamina is needed to help cope with the | | | | their pelvis' have 'loosened' and that they can not sit in |
| demands that pregnancy places on the body, as well | | | | one position for long periods of time; that their posture |
| as during the many hours of labor. | | | | has changed due to the added weight of carrying a |
| Exercise is a major factor that helps women during | | | | developing baby. These changes and many more can |
| their recovery after giving birth. Women that have | | | | be assisted with gentle exercise that targets and |
| included some form of exercise during their pregnancy, | | | | prepares the body for these changes. Stretches |
| have a better recovery after giving birth, as their | | | | (similar to yoga) can be advantageous for reducing |
| bodies are more prepared for the strain and demands | | | | pelvic, back and neck pain. Dizzy spells/nausea do |
| that are required. | | | | afflict pregnant women, however regular exercise can |
| Most women do not know what they can and can't | | | | assist in reducing the severity of these episodes in |
| do during pregnancy. They want to do some sort of | | | | some women. |
| exercise but often ask how safe is it, what can they | | | | Women find it harder to perform exercises as they |
| do and most importantly what they need to avoid. | | | | progress through their pregnancy, as they are |
| Women are advised to avoid hot and humid | | | | obviously going to get a larger 'baby bump' as the 9 |
| environments while they exercise, drink water before | | | | months progress. Exercise classes that are tailored for |
| during and after any activities, and one important piece | | | | different stages of pregnancy, in regards to the |
| of advice is that they do not do any activity while | | | | amount and intensity are often offered by local fitness |
| laying on their back instead complete the exercises on | | | | groups. Looking into these exercise options may be of |
| their side. They must also avoid any exercise that will | | | | benefit, both for health and for networking with other |
| strain their back. | | | | soon-to-be mums. |
| Exercise physiologists recommend that the FITT | | | | Because your center of gravity shifts, you need to |
| principle is used when exercise activities are being | | | | change the types of activities that you do , as well as |
| completed. This FITT principle involves: | | | | how you do them. Women can find it hard to exercise |
| Frequency | | | | during pregnancy - simple things such as taking the |
| Pregnant women should exercise no more than 3 | | | | dog for a walk around the neighborhood, walking on |
| times per week (once they have been too see a | | | | the beach or in a park can be enough to get started. |
| health care provider to clear them for any type of | | | | Adding simple things such as taking the stairs instead |
| exercise program) | | | | of the elevator, parking further away from the entry to |
| Intensity | | | | the shopping center or mall can add extra exercise to |
| The way to ensure that the intensity (ie how hard you | | | | your day without feeling like it! |
| are working) of the aerobic activity is at a correct level | | | | During pregnancy it is common to feel cautious about |
| is to use the 'Talk Test'. This involves seeing if you can | | | | the activities that you participate in. So how hard can |
| carry on a conversation while you are exercising. If | | | | you push yourself? And how cautious should you be? |
| you can, then you are at an appropriate level of | | | | Knowing what you should keep in mind while you |
| intensity. If you have difficulty then reduce the intensity | | | | exercise is an important step in looking after both |
| of your activity. | | | | yourself and your baby. |
| Time of activitythe time that women should be | | | | But most importantly, women must always consult a |
| exercising is approximately 15 minutes. Women can | | | | medical practitioner (their own health care provider or |
| then increase the length of their activity by 2 minutes | | | | midwife) regarding their intended exercise program, |
| until they reach half an hour of exercises. This length | | | | whether it be a program that they are just starting or |
| can be maintained up until the end of their pregnancy. | | | | are continuing. |