By Suzanna Allen, B.S.

Despite the old adage that fitness and pregnancy do not go hand in hand, studies of soon-to-be mothers are proving otherwise. In fact, exercising during pregnancy maintains aerobic capacity; improves circulation, balance, and posture; and enhances the feeling of well-being. In addition, exercise increases energy, muscular strength and endurance allowing for optimal muscular efficiency during labor.

Although exercise is good for you and your baby, precautionary measures should be taken before and during exercise:

• Obtain medical clearance before starting an exercise program. Your doctor should be fully aware of your workout plans (exercise in pregnancy should have the goal of maintaining, not improving, fitness levels). Discuss any appropriate exercise modifications.

• Aim for low to moderate levels of exercise. During pregnancy, resting heart rate may be elevated, altering pre-pregnancy exercise heart rate zones. Therefore, closely monitor exercise intensity by using the rating of perceived exertion (RPE) scale, which is a subjective measure of intensity.

• As body weight increases during pregnancy, you may need to decrease your exercise intensity, frequency, duration, resistance and/or weights.

• The back and chest muscle groups are of particular importance during pregnancy as the shoulders are pulled forward and the chest tightens. Therefore, incorporate chest stretches in your exercise routine (i.e., holding a towel with both hands behind the back and lifting upward). Also, strengthen the back (which balances the back and chest muscles and improves posture) by wrapping a resistance band around your feet while sitting on the floor. With legs straightened directly in front of you, grasp the ends of the band and pull them toward your body by bending the elbows and squeezing the shoulder blades together.

Stop exercising if you suffer from ANY of the following:

• Uterine contractions
• Vaginal bleeding
• Amniotic fluid leakage
• Dizziness, faintness
• Persistent nausea and vomiting
• Difficulty walking
• Decreased fetal activity

Remember to follow these simple guidelines to ensure a healthy and happy delivery!
Sources: ACSM Guidelines for Exercise Testing and Prescription, Sixth Edition; Aerobics & Fitness Association of America (AFAA) Prenatal Fitness Workshop & Manual; Julie Tupler Prenatal Fitness

For additional information please contact NIFS at 317.274.3432.