Planning an Exercise Program During Pregnancy

Posted by on Apr 27, 2015 | Comments Off on Planning an Exercise Program During Pregnancy

Participating in low- to moderate-intensity exercise during pregnancy can offer physical and psychological benefits to a mother and baby. Benefits for the mother can include an easier labor with less complications, as well as an improved mental state and more positive attitude. Mothers that exercise tend to give birth to leaner and more neurologically mature infants when compared to infants born to women that do not partake in regular physical activity during their pregnancy. It’s important that a pregnant woman that is exercising is also eating a healthy and adequate diet. Consult your diet and exercise plan with your doctor before making it a part of your regular routine, just to be safe! Exercising at a low- to moderate-intensity for approximately 30 minutes each day, or most days of the week, is a great way to stay healthy, avoid a higher-than-average weight gain, and a way to positively impact the health of your baby.

When developing an exercise program remember TO DO the following things:

-Drink plenty of water

-Keep heart rate below 140 beats per minute (ask your health care professional where you can obtain a heart rate monitor)

-“Cool down” after exercise sessions so your heart rate can return to normal at a safe rate

When developing an exercise program AVOID the following things:

-Exercising in hot, humid weather

-Becoming overly tired

-Activities that may cause falls due to a rapid change in body position

-Strenuous/endurance activities because these activities may cause lower-than-average birth weights

-Exercising if discomfort occurs

-Deep flexing (for example, deep knee bends), joint extensions (for example, leg stretches), and jumping.

-Exercises that are done while laying down on your back after about the fourth month because these types of exercises can decrease blood flow to the fetus

Stay fit and feel better with exercise during your pregnancy. Share your exercise programs with us! What works? What’s fun? How do/did you feel?

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