Being Active

 

 

 

 

During Pregnancy

 

Being physically active when you are pregnant is recommended by health professionals. Physical activity can help you deal with the changes that happen to your body when you are pregnant. How active you should be will depend on your physical condition and individual situation. For these reasons, it’s a good idea to see a doctor before starting any kind of new activity routine.

Safety Tips for Pregnant Women

  • Always listen to you body! If you become short of breath or start to feel nauseous or uncomfortable stop the activity!
  • Watch your balance. When you are pregnant, it can be hard to maintain your balance, and you don’t want to fall.
  • Use light weights and do lots of repetitions if you are strength training. Use lighter weights as you get closer to delivery.
  • Drink water or watered-down juice before, during and after your workout.
  • Avoid do sports where there is a good chance you might bump into something or someone. No contact sports please!
  • Avoid swimming in water that’s too warm and don’t swim deeply under water. If you are active in water, the water must be cool and you must stay close to the water’s surface. No hot tubs and no scuba diving please!
  • Avoid laying flat on your back after the 4th month of pregnancy. Put a pillow under one hip to shift the weight of the baby off of your arteries.
  • Avoid holding your breath when exerting yourself (like when lifting weights).

Tips for Getting and Staying Active

  • Choose an activity you really enjoy and start any new activity slowly. If you need activity ideas see your local leisure guide or recreation centre, or just walk.
  • Be active at least 3 times a week for 30 minutes and increase this amount as you feel comfortable.
  • Find someone to be active with. This will make it more fun and more likely that you will continue being active after your baby is born.
  • Make sure you have eaten something 1 1/2 hours before being active.
  • Make sure you stretch and warm up before, and cool down after your activity.
  • Breathe deeply.

For more information on pregnancy and exercise please check out the following sites:

BC Health Guide
http://www.healthycanadians.gc.ca/hp-gs/pdf/hpguide-eng.pdf

 


 

Sources:

BC Healthfile: Pregnancy.http://www.healthycanadians.gc.ca/hp-gs/pdf/hpguide-eng.pdf
Baby’s Best Chance Sixth Edition(2005). British Columbia Ministry of Health.