Exercising Safely During Pregnancy
The average weight gain during a healthy pregnancy is 11 to 16 kg, with the greatest increases in the second and third trimesters. Body fat increases as well, particularly in the first two trimesters. These changes will affect your exercise abilities and your level of energy. Weight gain will also alter your centre of gravity and could affect your balance and coordination.
Here are some important general guidelines to follow as you train:
- Seek medical care early in your pregnancy. First, to ensure that you and your baby are doing well. Second, to organize the specialized and personal care you will require during your pregnancy. Finally, to ensure that you and your baby are protected from unnecessary occupational hazards by the assignment of a temporary medical category and employment limitations. Your temporary category and employment limitations will be removed once you have fully recovered from your delivery. You should obtain clearance to continue participating in an exercise program from the physician that will be following you throughout your pregnancy.
- Avoid heavy lifting tasks and prolonged standing during pregnancy, particularly in the third trimester.
- To ensure your baby does not become overheated, avoid exercising in warm, humid environments (including pools where the water temperature is high) and avoid using saunas and hot tubs.
- Listen to your body. Avoid exercising so strenuously that you feel lingering fatigue. This is especially important in the third trimester when your baby’s needs for nutrition and growth rate are the greatest.
- Use the Personal Training Record at the back of the Guide to monitor and record your progress. In addition, it is recommended that you check in with your PSP fitness staff on a monthly basis to ensure that your training is going well and that you are doing your exercises properly.
Safe Activities During Pregnancy
Walking; Jogging; Cycling; Stairmaster; Swimming; Aquafitness; Rowing; Yoga; Pilates; Spinning; Muscular/strength training; Elliptical/cross trainer machine; Boxing conditioning training—non contact
Activities to Avoid During Pregnancy
Rollerblading; Cross-country skiing; Water skiing; Scuba diving; Skating; Soccer; Basketball; Obstacle courses; Contact activities such as hockey, football, rugby or broomball; Parachuting, repelling or rock climbing; Rucksack marches and casualty evacuation
Avoid exercise during pregnancy if any of these conditions are present
- Heart disease
- Restrictive lung disease
- Incompetent cervix or cerclage placement
- Multiple gestation at risk for premature labour
- Persistent second or third-trimester bleeding
- Placenta previa after 26 weeks gestation
- Premature labour during the current pregnancy
- Ruptured membranes
- Preeclampsia/pregnancy-induced hypertension
- Intrauterine growth retardation
- Stop exercising if you experience
- Persistent uterine contractions
- Unexplained pain in the abdomen
- Any “gush” of fluid from the vagina
- Bleeding from the vagina
- New or increased back or pelvic pain
- Sudden swelling of the ankles, hands, or face
- Pain, redness, and swelling in the calf of one leg
- Persistent headaches or disturbances of vision
- Dizziness or faintness
- Fatigue, rapid heart beat, chest pain, or difficulty breathing
- Failure to gain weight (i.e., less than 1 kg per month during the last two trimesters)
- Absence of—or a change in—fetal movements
- Elevated heart rate or blood pressure following exercise (after 1 hour)
If any of the symptoms in the ‘Stop exercising’ list occur during your activity or as result of it, consult your doctor immediately. Certain conditions may mean that you cannot exercise at all during pregnancy or you must be extremely careful when you are exercising. These are set out in the accompanying lists. Your physician will play an important part in identifying these medical concerns and guide you accordingly.
Exercise with caution if any of these conditions are present
- Severe anemia
- Unevaluated maternal cardiac arrhythmia
- Chronic bronchitis
- Poorly controlled type 1 diabetes
- Extreme morbid obesity
- Extreme underweight
- History of extremely sedentary lifestyle
- Intrauterine growth restriction in current pregnancy
- Poorly controlled hypertension
- Orthopedic limitations
- Poorly controlled seizure disorder
- Poorly controlled hyperthyroidism
- Heavy smoker
Reference: GUIDE TO FITNESS During and After Pregnancy in the CF by Canadian Forces Personal Support Agency