Current medical thinking is that exercise should be encouraged during most pregnancies. It is not just safe but been shown to be beneficial; controlling excess weight gain and preventing development of diabetes and hypertension associated with pregnancy. Studies have also shown that exercise can improve the mother’s tolerance of labour and may even shorten its duration.
The goal of exercise during pregnancy is to maintain a fitness level, not to achieve over exertion or peak performance. Aerobic exercise should be at 60 to 80 percent of capacity; the general rule is you should be still able to talk without shortness of breath while performing the exercise. Guidelines recommend 15 to 30 minute sessions, three or four times per week.
If weight training is part of your regime, it is recommended to decrease resistance levels and increase repetitions. It is important to maintain breathing throughout the resistance phase of the exercise.
The pregnant woman should avoid any exercise in the supine, lying on the back, position after the first trimester. Also it is important to avoid overheating: exercising in cooler conditions and ensuring adequate hydration. Mothers to be should avoid any activity at risk for blunt impact, avoiding such endeavors as kite boarding, skiing and contact sports. Contact sport is often thought of sports where collision is involved, such as rugby or ice hockey, but it includes any sport where the competitors are on the same playing field, such as soccer and basketball compared to non contact sports such as swimming, track, tennis or volleyball.
If at anytime you experience warning signs such as shortness of breath, heart racing, pain, cramps or vaginal bleeding, exercise should be stopped and your doctor should be consulted. Any woman with complications of pregnancy should discuss them with their doctor before starting exercises.
The joy of pregnancy, as most things in life, can be enhanced with safe exercise.