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Pre and Postnatal Exercise Tips

It's a fact, exercise during and after pregnancy is important for your health and the health of your baby.

1. Regular exercise (at least 3 times per week) is preferable to intermittent activity. Competitive activities should be discouraged.

2. Vigorous exercise should not be performed in hot, humid weather or during a period of febrile illness.

3. Ballistic movements (jerky, bouncy motions) should be avoided. Exercise should be done on a wooden floor or a tightly carpeted surface to reduce shock and provide a sure footing.

4. Deep flexion or extension of joints should be avoided because of connective tissue laxity. Activities that require jumping, jarring motions or rapid changes in direction should be avoided because of joint instability.

5. Vigorous exercise should be preceded by a 5-minute period of muscle warm-up. This can be accomplished by slow walking or stationary cycling with low resistance.

6. Vigorous exercise should be followed by a period of gradually declining activity that includes gentle stationary stretching. Because connective tissue laxity increases the risk of joint injury, stretches should not be taken to the point of maximum resistance.

7. Care should be taken to gradually rise from the floor to avoid orthostatic hypotension. Some form of activity involving the legs should be continued for a brief period.

8. Liquids should be taken liberally before and after exercise to prevent dehydration. If necessary, activity should be interrupted to replenish fluids.

9. Women who have led sedentary lifestyles should begin with physical activity of very low intensity and advance activity levels very gradually.

10. Activity should be stopped and the physician consulted if any unusual symptoms appear.

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