Exercise is an important part of a healthy way of life and pregnancy shouldn't change that! Many expectant moms who exercised before becoming pregnant want to continue their workout routines. Then again, some expectant moms who were not very active before pregnancy want to improve their fitness level now. This is often due to a desire to be healthy for baby.

Moms need to know when it's safe to exercise. As well, they need to know that some activities can be harmful.

Be sure to check with your doctor or healthcare provider before starting any exercise routine!

If you get the green light from your doctor, go for it! You can make aerobic exercise (with caution), strength training and other exercises part of your regular workout routine. By keeping fit, you can experience a number of health benefits, including:

• Less depression and anxiety
• Help in recovery from labour
• Less medical intervention
• Fewer pregnancy discomforts
• Help in preventing pregnancy-induced hypertension

Below are some guidelines to help you learn the types of exercises that are safe for expectant mothers. You will also learn which exercises you should avoid during pregnancy.

If you were active before becoming pregnant, you can probably continue with the same or a modified level of activity. But you should clear your exercise plans with your healthcare provider or doctor as early in your pregnancy as possible. The purpose of this is to rule out any conditions that would make hard exercise risky.

You shouldn't exercise during this pregnancy if any of these conditions apply to you. Discuss with your doctor how these conditions can affect your pregnancy.

• Heart problems
• A serious lung condition and breathing problems
• High blood pressure
• Some vaginal bleeding during this pregnancy
• Low blood iron or anemia
• Carrying more than one baby
• Problems controlling (or your doctor is concerned about) blood sugar
• A baby that is too small for its age in uterus
• High risk of preterm labour

Acknowledgements
Adapted From Schuurmans, N. LaLonde, A., Health Beginnings pp 31-, © 2000, Society of Obstetricians and Gynaecologists of Canada SOGC.

With consent from your doctor, you can walk, swim, lift light weights or join a fitness class. You should look for classes that are designed for pregnant women and new moms. If you're in a regular aerobics class, you should speak to your instructor about not doing high-impact routines or ones that put stress on your lower back.

If you were inactive before pregnancy, try activities such as swimming, aquafit or stationary cycling. The safest time for you to become more active is in the middle three months of your pregnancy, during your second trimester. Whatever your exercise choice may be, it's important for you to maintain muscle mass and stay active.

AEROBICS
Aerobics are exercises that are brisk enough to make your heart beat more quickly than when you are resting. It involves cardiovascular exercises using the large muscle groups. During pregnancy this can include walking, swimming, indoor stationary cycling and low-impact aerobics.

STRENGTH TRAINING
A strength training exercise program involves building and keeping muscle mass by lifting weights. For pregnant women, stomach (abdominal) exercises should be changed to use only the side-lying, semi-reclining or standing positions. However, to prepare for labour and birth, the most important muscles for expectant moms to tone are the pelvic muscles.

Exercising is good for you and good for your baby. But how can you tell if you are overdoing it when exercising? One thing you can do is try the talk test. You should always be able to carry on a conversation during your workout. If not, you are working too hard. The talk test is also a good indicator of your heart rate. You should keep your heart rate at the low end of the target exercise heart rate for your age.

Take a moment to look at the table below.

Suggested Heart Rates for Aerobic Exercise during Pregnancy

Age            Target (beats/minute)    Beats/10 seconds
Under 20          140-155                        23-26
20 to 29           135-150                        22-25
30 to 39           130-145                        21-24
Over 40            125-140                        20-23

For more information: The Exercise & Pregnancy Helpline 1-866-937-7678

Acknowledgements

Adapted From Schuurmans, N. Lalonde, A., Healthy Beginnings. 2nd ed. pp -32, © 2000, Society of Gynaecologists of Canada (SOGC).