Exercise and Pregnancy

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By Heather Baker, PT
                  Aquestion that I am commonly asked by my patients is whether it’s safe toexercise during pregnancy. For the most part, exercise is safe and incrediblybeneficial to both mom and baby. Due to the frequency I encounter thisquestion, I thought it’d be useful to provide you with some general guidelinesfor exercise and pregnancy. My suggestions are all based upon the most recentguidelines put forth by “The American College of Obstetricians abdGynecologists” but as always, check with your healthcare provider beforebeginning or changing your exercise regime.
Benefitsof Exercise:·      Improves aerobic and muscular fitness of mom·      Facilitates labor and recovery from labor·      Enhances psychological well being of mom·      Establishes (hopefully) permanent healthylifestyle habits
Reasonsto Discontinue Exercise During Pregnancy:·      Pain or bleeding·      Dizziness or loss of consciousness·      Pain in the back or pelvis·      Heart palpitations or very rapid heart rate·      Shortness of breath
Exercisesto Avoid During Pregnancy:·      Jumping, bouncing, and twisting·      Sit-ups, crunches, and oblique twists ·      High altitude sports (especially if you like ina low altitude)·      Heavy weight lifting·      Board and platform diving·      Contact sports·      Scuba Diving·      Exercising in hot, humid conditions
Summaryof Safety Considerations:·      Obtain medical clearance if in doubt·      Increases in exertion should be gradual·      Drink fluids before, during, and after exercise·      Avoid exercise if/when you are feeling exhausted·      Periodic rest intervals are advised·      Avoid exercises that require you to lie flat onyour back after the first trimester·      Being able to talk while exercising typically indicatesthat you are working at a safe intensity
HeartRate Guidelines:·      Fit female between ages 20 and 29: 145-160 bpm·      Low fitness female between ages 20 and 29:129-144 bpm·      Fit female between ages 30 and 39: 140-156 bpm·      Low fitness female between ages 30 and 39:128-144 bpm
If you want more information or ideas about the effects of exerciseduring pregnancy or exercise suggestions, the 2 following books are bothincredibly helpful and are both available on Amazon.com.·      Exercising Through Your Pregnancy byJames F. Clapp ·      Essential Exercises for the ChildbearingYears by Elizabeth Noble