Exercise During Pregnancy

Staying active during pregnancy will cut down on swelling, leg cramps, fatigue, shortness of breath, backache and constipation. It will also help you maintain a healthy weight. Please discuss your exercise patterns and goals with your health care provider, using the Paramed-X for Pregnancy. 

What are some good exercises to do while pregnant?

• Walking
• Riding a stationary bike
• Swimming
• Yoga
• Aquafit
• Prenatal exercise classes
• Low impact aerobics

How can I start an exercise routine?

• Begin by exercising 3 times a week. Slowly increase to 4 times a week.
• Start with 15 minutes at a time with breaks. You shouldn’t exercise more than 30 minutes without a rest.
  

General guidelines

• Exercise with someone. Make the activity fun and something you’ll keep doing after your baby is born.
• Drink water or juice before, during and after exercise.
• Eat a snack 1 - 1.5 hours before exercising.
• Warm up before and cool down afterwards. How? Take 10 - 15 minutes to stretch, then do relaxation exercises or mild aerobics before and after exercise.
• If you become short of breath, stop the activity.
  

Safety

• Your ligaments are more relaxed now, so you can be injured more easily. Avoid bouncing and fast changes in direction, which includes games such as squash and racquetball.
• It is much easier to lose your balance when you’re pregnant so be careful, and avoid activities that could cause an abdominal injury.
• Don’t get overheated. If you exercise in a pool, the water temperature should not be higher than 26 - 28ºC.
• Don’t exercise flat on your back after the fourth month of pregnancy. The weight of your baby presses on your major veins and arteries and can reduce the blood flow to you and your baby. Put a small pillow under one hip to shift the weight of the baby off your arteries.
• Breathe throughout an exercise – out on exertion and in when you relax.  Don’t strain while holding your breath.  This will cause changes in your blood pressure. It can also create pressure on your pelvic floor and abdominal muscles.
• Don’t scuba dive when pregnant. The fetus is not protected from decompression sickness (the bends) and gas embolism.
• Use lighter weights and high repetitions if doing strength training. Use lighter weights as you get closer to your baby’s birth.
• Don’t overdo it. You need a balance of rest and activity.

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