She looks so good! How did she lose all the baby weight so fast? How do supermodels and actresses get back into shape so fast?  These are questions that many women have asked themselves or their friends- how does all the baby weight disappear? Starting with a prenatal exercise program is key to retaining fitness and activity levels, and maintaining a healthy weight.

Pregnancy may seem like the perfect time to sit back and relax. You may feel more tired than usual, your back may ache, and your ankles may be swollen. Unless you are experiencing serious complications, pregnancy can be a great time to get active. Pregnancy is not the time to skip exercise entirely, instead, slight modifications can be made to your normal exercise routine to remain physically fit.

During pregnancy, exercise can ease or prevent back pain and other discomforts, boost your energy level, prevent excess weight gain, and reduce the risk of developing gestational diabetes, pregnancy-related high blood pressure and postpartum depression. It also increases stamina and muscle strength which helps prepare you for the stress of labor.

Before beginning any exercise program, make sure to have your obstetrician approve your activity level. Exercise during pregnancy is generally good for both mother and baby; however, you'll need to proceed with caution if you have a history of preterm labor or certain medical conditions, including: poorly controlled diabetes, obesity, high blood pressure, heart disease, or placenta previa.  

For those just starting out, begin with as little as five minutes of physical activity a day and gradually build up to 10 minutes, 15 minutes, and so on, until you reach at least 30 minutes a day. If you exercised before pregnancy, you can continue to exercise at the same level while pregnant with the approval of your obstetrician. A good guide to measure the intensity of your exercise program is to see whether or not you can speak normally while working out, if you cannot you are probably pushing yourself too hard.

As important as it is to exercise, it is also important to watch for danger signs. Stop exercising if you notice:

  1. Dizziness
  2. Headache
  3. Shortness of breath
  4. Chest pain
  5. Abdominal pain
  6. Vaginal bleeding

If your signs and symptoms continue after you stop exercising, contact your health care provider.

Certain sports are safe during pregnancy, even for beginners:

  1. Walking - gives a total body workout and is easy on the joints and muscles
  2. Swimming - water supports your weight so you avoid injury and muscle strain
  3. Cycling - provides a good aerobic workout
  4. Aerobics- keep your heart and lungs strong
  5. Other exercises, if done in moderation, are safe for women who have previous experience: Running, racquet sports, and strength training

The following activities should be avoided during pregnancy:

  1. Downhill snow skiing
  2. Contact sports
  3. Scuba diving

With some activities, such as gymnastics, water skiing, and horseback riding, there is an increased risk of falling, which can cause injury. These activities also should be avoided during pregnancy. With any type of exercise you'd like to try, be sure to discuss it with your doctor ahead of time. If you are an athlete, let your doctor know so you can get any special care you may need.

When you exercise, follow these general guidelines for a safe and healthy exercise program:

  1. After the first trimester of pregnancy, avoid doing any exercises on your back.
  2. Avoid brisk exercise in hot, humid weather or when you have a fever.
  3. Wear comfortable clothing that will help you to remain cool.
  4. Wear a bra that fits well and gives lots of support to help protect your breasts.
  5. Drink plenty of water to help keep you from overheating and dehydrating.
  6. Make sure you consume the daily extra calories you need during pregnancy.

 

 

References

1. The Mayo Clinic Pregnancy webpage. Accessed on May 30, 2011. URL: http://www.mayoclinic.com/health/pregnancy-and-exercise/PR00096.

2. The American Council of Obstetricians and Gynecologists. Accessed on May 30, 2011. URL: http://www.acog.org/publications/patient_education/bp119.cfm.

3. About pregnancy web page. Accessed on May 30, 2011. URL: http://pregnancy.about.com/od/stayinghealthy/a/pregfitness.htm.

4. The National Institute of Health Pregnancy Webpage. Accessed on May 30, 2011. URL: http://www.nlm.nih.gov/medlineplus/magazine/issues/winter08/articles/winter08pg26.html.