Jogging.
If a woman didn't jog before she became pregnant, she shouldn't start now. The risk of injury increases. If a pregnant woman is a jogger, she shouldn't run more than two miles a day. Pay special attention to terrain and running surfaces because of connective tissue changes associated with pregnancy. And be sure to wear running shoes with suitable support.
Walking.
Even if you feel yourself unable to jog you could engage in a rapid walking program. This could include a four-to-six-mile walk, depending on terrain and climactic conditions. Avoid exercise during times of high temperatures and humidity.
Aerobics.
When selecting aerobics classes specifically for pregnant women, make sure the class is led by a qualified exercise leader who is aware of the basic physiology of pregnancy and has formal training in physical education. And as far as aerobics is a weight-bearing exercise, the risk increases for potential joint and ligament injuries and unrecognized fetal distress. Avoid exercises that involve overextension or anything performed while lying on your back.
Bicycling.
Exercising on a stationary bike (with a fan) is non-weight-bearing and can be started during pregnancy. It is preferred to standard bicycling because of weight and balance changes. Bicycling should be avoided outdoors during high temperatures and high pollution levels.
Swimming.
Swimming is the most adequate aerobic exercise for pregnant women. Lap swimming, water calisthenics and wading programs are all non-weight-bearing. Women should avoid water that is too cold or too hot and should stay away from a Jacuzzi if the temperature exceeds 38.5 degrees Celsius.
Strength Training (Weight Lifting).
Training with light weights can be carefully continued through pregnancy. Proper breathing techniques are important. Most doctors recommend that pregnant women avoid weight training and sit-ups after the first trimester, especially women who are at risk for preterm labor. Lifting reduces the blood flow to the kidneys and uterus, and exercises done on your back (including sit-ups and leg lifts) cause your heart rate to drop, also decreasing the flow of oxygenated blood to your body and the baby. It's better to tone your abdominal muscles while on all fours, by relaxing and then tightening your muscles as you exhale.
These precautions can help assure that your exercise program is safe for mother and baby:
* Avoid activities with a high risk of falling, such as gymnastics, horseback riding, downhill skiing and vigorous racquet sports.
* Avoid overheating, especially in the first trimester. Drink plenty of fluids before, during and after exercise. Wear layers of "breathable" clothing and do not exercise on hot, humid days.
* Avoid contact sports and any activities that can cause even mild trauma to the abdomen, such as ice hockey, kickboxing, soccer and basketball.
* Avoid scuba diving throughout pregnancy. This activity puts the baby at increased risk of decompression sickness and may contribute to miscarriage, birth defects, poor fetal growth and preterm labor.
* Avoid exercising on your back after the first trimester. Also avoid prolonged periods of motionless standing. Both can reduce blood flow to the uterus.
* Avoid jerky, bouncing or high-impact movements that may strain joints and cause injuries.
* Avoid exercising at high altitudes (more than 6,000 feet) because it can lead to reduced amounts of oxygen reaching the baby.
* Eat an adequate diet to gain 25 to 35 pounds (or the amount of weight recommended by health care provider) over the nine months. Most pregnant women require approximately 300 additional calories a day. Those who exercise regularly may require more. Diets should include plenty of carbohydrates, as pregnant women who exercise use this fuel source more quickly during exercise than nonpregnant women.
Unless your doctor tells you otherwise, it's also a good idea to avoid any activities that include: Bouncing, jarring (anything that would cause a lot of up and down movement), leaping, a sudden change of direction, a risk of abdominal injury. Typical limitations include contact sports, downhill skiing, scuba diving, and horseback riding because of the risk of injury they pose. If you do choose to do aerobics, just make sure to avoid becoming extremely winded or exercising to the point of exhaustion.
Source: baby art .org
