Exercise is actually a big plus for both you and your baby. Strong muscles and a fit heart can greatly ease labor and delivery. Before starting an exercise program talk with your obstetrical health care provider to make sure there are no medical risks before starting an exercise program. If there are no indications to the contrary, woman are encouraged to engage in regular, moderate intensity physical activity.
Deciding on what type of exercise depends on what interests you and what your doctor advises. Many women enjoy dancing, swimming, water aerobics, yoga, Pilates, biking, or walking. Try for a combination of cardio (aerobic), strength, and flexibility exercises.
Unless your doctor tells you otherwise, it's also a good idea to avoid any activities that include:
- bouncing
- jarring (anything that would cause a lot of up and down movement)
- leaping
- a sudden change of direction
- a risk of abdominal injury or strain
Whatever type of exercise you and your doctor decide on, the key is to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester.
By: Jane Frahm, PT, Rehabilitation Institute of Michigan
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