How to Keep Exercise Safe During Your Pregnancy
|July 23, 2013||Posted by The Fit Scoop under Prenatal Fitness|
Physical activity during pregnancy is safe and beneficial. The American College of Obstetricians and Gynecologists’ committee opinion notes that barring medical or obstetrical complications, “30 minutes or more of moderate exercise a day on most, if not all, days of the week is recommended for pregnant women.” In general, there are relatively few restrictions on exercise during pregnancy. Here is a list of ways to ensure you are keeping yourself and your baby safe as you exercise through your pregnancy:
- Once pregnant, always check with your doctor before beginning or continuing your exercise program.
- Signs to stop your exercise session:
- vaginal bleeding
- shortness of breath prior to exertion
- chest pain
- muscle weakness
- calf pain or swelling
- preterm labor
- decreased fetal movement
- amniotic fluid leakage
- Avoid sports that involve a high risk of falling or abdominal trauma such as downhill skiing, horseback riding, gymnastics, ice hockey, soccer, and basketball.
- Avoid scuba diving.
- Keep your body’s core temperature below 101.5 degrees by keeping your effort easy or by exercising indoors on excessively hot and humid days.
- If you do not live at altitude, keep exercise sessions below 6,000 feet as engaging in physical activity at higher altitudes is though to carry various risks for pregnant women who are unacclimated.
- Avoid exercising in a supine position (flat on your back) after the first trimester as it results in the relative obstruction of venous return, causing decreased cardiac output and orthostatic hypotension.
The most important guideline of all is simply to listen to your body. If something doesn’t feel right, it probably isn’t. It’s always better to play it safe when it comes to pregnancy.