Breastfeeding

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Pregnancy

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Exercise

Exercise

Exercise During Pregnancy

Keeping fit is good for you in many ways!

• Help you look and feel better
• Reduce constipation, leg cramps, bloating and swelling
• Lift your spirits
• Help you relax
• Improve your posture
• Promote strength and stamina
• Help you sleep better
• Help your body prepare for the work of labor & delivery
• Give you a head start in getting back in shape after the baby is born

Fitness is good, but don’t forget safety.  Changes that occur during pregnancy affect the kind of exercise you can do safely.

These changes affect your:

• Joints-Ligaments that support your joints to stretch are more prone to injury due to hormone changes.
  
  
• Balance-As your baby grows and you gain weight, your center of gravity changes and there is more stress on your joints and muscles.  This can make you less stable and more likely to fall.
  
  
• Heart Rate-Extra weight makes your body work harder than before you were pregnant.  Exercise increases the flow of oxygen and blood to the muscles away from other parts of your body.  If you can’t talk normally while exercising—SLOW DOWN!

Before beginning your exercise program, talk with your doctor or midwife to make sure you do not have any health conditions that may limit your activity.  Ask about any specific exercises or sports that you like to do.  Your doctor or midwife can suggest the type of exercise that is best for you.

Tips for a safe and healthy exercise program:

• If it has been a while since you last exercised, it’s a good idea to start slowly.  Start with as little as 5 minutes a day and add 5 more minutes a week until you can stay active for 30 minutes a day. 
  
  
• Exercise often-at least 3 times a week, but every day is best. 
  
  
• Begin exercise slowly--a 5 to 10 warm up prepares your muscles for activity. After exercising, cool down by slowing your activity for 5 to 10 minutes before stopping.
  
  
• Stretching is good but avoid jerky, bouncy motions.
  
  
• Low-impact exercise such as walking or swimming causes less strain on your body than high impact exercises like jumping or running.
  
  
• Wear comfortable clothing that will help you stay cool.  Choose a bra that fits well and give lots of support.  Shoes should have plenty of support and be comfortable.
  
  
• After 20 weeks of pregnancy, don’t do any exercises on your back.  This can slow the blood flow to your baby.
  
  
• Drink enough fluid.  Take a bottle of water with you for a drink before, during and after your workout.  If you feel hot or thirsty take a break and drink water.
  
  
• Never exercise until you are exhausted.
  
  
• Slow down your workout in the last weeks of pregnancy.  Let your body be your guide!

Signs of a Problem:  Stop exercising and call your doctor if you get any
 of these symptoms:

• Pain
  
  
• Vaginal Bleeding
  
  
• Dizziness or feeling faint
  
  
• Increased shortness of breath
  
  
• Irregular or rapid heartbeat
  
  
• Chest pain
  
  
• Trouble walking
  
  
• Uterine contractions that continue after rest
  
  
• Fluid leaking from your vagina

Resource: The American College of Obstetricians and Gynecologists:  Planning Your Pregnancy and Birth, Third Edition

Kegel Exercises—“More exercise??”

Kegel exercises are different from other exercises because no one else will know when you are “exercising”.  You can do them anywhere, anytime.

These exercises will strengthen the pelvic floor muscles.  The pelvic floor muscles support the uterus and bladder all the time not just during pregnancy.  Stronger pelvic floor muscles will help you to control leaking when you cough, laugh, or sneeze.  Being able to tighten and relax these muscles will also help during delivery by helping you to relax even during contractions to allow your baby to move more easily through your pelvis.

Think about the part of your body that touches a saddle if you were sitting on a horse.  Tighten those muscles as if lifting up from the saddle and then relax.  Another way to learn which muscles to tighten is to stop your urine midstream as you empty your bladder.  If you are able to slow or stop the flow of urine you are using the right muscles.  Now that you have identified the pelvic floor muscles, do not do Kegel exercises while you empty your bladder.

Directions:

Squeeze your pelvic floor muscles by trying to pull the whole area up inside your pelvis.  Hold for 3-5 seconds, and then relax.  Start with doing it 1 or 2 times and slowly increase to 10 times.   Do this several times a day.

Another way is to pretend your pelvic floor is an elevator.  Before you tighten, imagine that your muscles are on the ground floor.   As the elevator moves up stopping at each floor, hold your pelvic floor muscles tighter.  You may only be able to go up 2 or 3 “floors” when you begin this exercise, but with practice, you will add new levels.  When you have gone up as far as you can, let the “elevator” return to the ground floor, one floor at a time.

While you are pregnant end each Kegel exercise with relaxation of the pelvic floor.  This is important to practice before childbirth to help the perineum stretch during delivery.  Gently relax your pelvic floor downward (towards the “basement”) and hold it for 3-5 seconds.  After delivery you will not need to do this part of the exercise.  You will need to strengthen or tighten the muscles to regain the support of your uterus and bladder