By: Debbie Bickes, RN, MN
Perinatal Education Coordinator

You may feel tired, your fingers and ankles may be swollen, and your back may ache, so pregnancy may seem like a good time for you to take a break from regular exercise. But is this a healthy decision for you and your growing baby? Probably not—and here’s why.

Exercise may be just the thing that you need to help decrease or relieve these symptoms. In fact, the American College of Obstetricians and Gynecologists (ACOG) released new recommendations on exercise during pregnancy and the postpartum period in January 2002 that encourages women to exercise and stay fit for at least 30 minutes on most, if not all, days of the week. This dispels old myths and practices that viewed a pregnant woman as frail.

Benefits of Prenatal Exercise
Exercise has health benefits for the general population, but exercise during pregnancy has added health benefits, which may include the following: Helps reduce backaches, constipation, bloating, and swelling; 

• May help prevent or treat gestational diabetes (a form of diabetes that sometimes develops during pregnancy); 
• Increases energy; 
• Improves mood; 
• Improves posture; 
• Promotes muscle tone, strength, and endurance; 
• Helps decrease insomnia; 
• Helps increase stamina and muscles strength in preparation for labor and after your baby’s birth; 
• Enhances well-being and may help promote early recovery after labor and delivery; 
• Promotes healthy pregnancy weight gain (when accompanied by a balanced caloric intake).

Getting Started
Before you begin an exercise program, talk with your healthcare professional to make sure you do not have a health condition that would limit your activity. When you have this conversation, be sure to discuss the type of exercise or activity you plan to do. Most forms of exercise are safe during pregnancy; however, some types of activity, such as downhill snow skiing, contact sports, and scuba diving, may not be advisable, and other activities may increase risk of falls or injury.

Make sure to wear comfortable clothing that will keep you cool and a supportive bra, drink plenty of water and avoid vigorous outdoor exercise in hot, humid weather. You should also always begin each exercise session with a warm-up period of 5-10 minutes that should include stretching and light activity. Hold each stretch for at least 10 seconds, and do not bounce. If it has been some time since you last exercised, don’t worry…just start slow. Begin with as little as 5-10 minutes of activity per day, adding 5 minutes as you go to build up to 30 minutes per day

It is also important to pay attention to your body during exercise, ensuring that you do not push yourself to the point of exhaustion. If you experience any of the following, call your doctor or midwife right away:

• vaginal fluid leakage or bleeding;
• dizziness;
• headaches;
• chest pain;
• decreased fetal movement;
• uterine contractions.

Following your activity, take time to cool down slowly for at least 5-10 minutes to allow your heart rate to return to normal and avoid muscle soreness.

Keeping Motivated
Here are some tips to keep you moving and motivated through your nine months and beyond:

• Pick activities that you enjoy. You may want to vary the types of exercise you do to keep from getting bored with the same routine
• Listen to music, book tapes, or podcasts while you exercise.
• Change the scenery. Don’t always use the same walking path.  Conduct an internet search or call your local recreation department to find the hiking trails in your area.
• Find a partner. This might be a good time for both you and your partner to spend some time together. Plan to continue your walking routine after your baby is born.
• Try a class. Contact your fitness center or local hospital to find yoga or exercise classes designed for pregnant women. Classes are often offered to postpartum women as well, so start now, and continue to attend once you receive clearance from your doctor or midwife after your postpartum check-up. This is a great way to meet other women who are expecting babies close to your due date and to continue to meet for exercise and camaraderie after your baby’s birth.

Regular exercise during pregnancy can help you with the physical changes of pregnancy, prepare you for labor and childbirth, and after birth, can help you get back in shape for a lifetime of health and fitness. North Fulton Regional Hospital recognizes the importance of prenatal exercise to maintain good health for you and your baby. We offer both prenatal yoga and prenatal exercise classes, taught by experienced instructors who specialize in pregnancy fitness, to meet the changing needs of women during and after pregnancy.

For more information about these prenatal classes and other services, visit our website at www.northfultonregional.com/maternity. To register for one of our prenatal fitness classes, call 770-751-2660 or, contact our perinatal education department at 770-751-2687.