| Experts agree that during a normal, healthy | | | | activities like swimming, walking, stationary cycling, |
| pregnancy, moderate to vigorous exercise is safe | | | | stretching and resistance training. |
| for the baby and can provide benefits to the | | | | Avoid jerky, ballistic, bouncy and extreme range |
| pregnant exerciser. Pregnant women who | | | | of motion movements: Balance and hormonal |
| exercise are less likely to experience back pain, | | | | changes during pregnancy make activities with |
| fatigue, varicose veins, and hemorrhoids, and can | | | | these types of movements higher risk. |
| enhance maternal well-being, self esteem and | | | | Avoid supine exercise after the first trimester: |
| even make labor more bearable. | | | | After the first trimester, the client should avoid |
| Reported Benefits of Maternal Exercise: | | | | exercise for prolonged periods of time while lying |
| Provides physical and mental benefits | | | | on her back due to the possibility of the fetus |
| Feels good and renews energy | | | | compressing the vena cava vein that returns |
| Helps maintain fitness | | | | blood to the heart. |
| Helps avoid excessive weight gain | | | | Avoid exercise in hot, humid environments and |
| Improves posture | | | | drink plenty of water: I encourage each of my |
| Decreases incidence of back pain | | | | clients to drink six ounces of water every 10-15 |
| Prepares body for extra weight load | | | | minutes during exercise, especially during the first |
| Facilitates circulation | | | | trimester when increases in maternal temperature |
| Helps with recovery | | | | can put the fetus at risk for neural tube defects. |
| Reduces incidence of varicose veins and | | | | Clients should increase calorie intake: Each client |
| hemorrhoids | | | | should speak with her doctor about an a |
| Improves self esteem | | | | appropriate weight gain. Average weight gain is |
| By following sensible and research-based | | | | between 25 and 35 pounds. Pregnancy is not a |
| guidelines, like these from ACOG (1994, 2002), | | | | time to lose weight, control weight and restrict |
| pregnant clients can ensure that they have | | | | calories. It is common for pregnant women to |
| exercise programs that are appropriate. | | | | gain two to four pounds during the first trimester, |
| Approval from your obstetrician: Some medical | | | | 10-11 pounds during the second trimester and |
| conditions make exercise during pregnancy | | | | 12-13 pounds during the third trimester. Generally |
| inadvisable or justify modifications, therefore all | | | | an extra 200-300 calories can be added to the |
| clients should get permission. | | | | diet by the middle of the second trimester by |
| A planned program that is mild to moderate | | | | gradually increasing caloric intake. Cutting calories |
| intensities and avoid exercise to the point of | | | | during pregnancy puts the fetus at risk. Calories |
| exhaustion: If you are already fit, simply making | | | | from carbohydrates are the best source of |
| small changes to your program in order to keep | | | | placental and fetal glucose and without adequate |
| you safe will be appropriate, if you are new to | | | | carbs, protein and other nutritional sources will be |
| exercise, beginning with a low level program and | | | | depleted. Adding a simple half bagel or half cup of |
| progress slowly is the key. | | | | rice, beans or pasta adds 80-150 calories to your |
| Regular and moderate duration sessions: Pregnant | | | | diet. |
| clients should exercise at least 3 days per week | | | | Resistance training: Many pregnant women do not |
| because regular activity is safer and more | | | | want to give up any part of their fitness routine, |
| beneficial than intermittent or on-again, off-again | | | | so you need to know how to continue a strength |
| exercise. | | | | program safely. Lower weights and higher |
| Use recommended types of exercise: | | | | repetitions will maintain tone and strength with less |
| Recommended exercises include low-impact | | | | risk of damaging ligaments. |