12 Greenslopes Maternity Your Journey Exercise Exercising within your limits can be very beneficial during pregnancy. As your baby grows, your stomach muscles need to be strong to support the baby’s weight, your leg muscles need extra strength so you can climb stairs and get in and out of cars, and your back needs to be strong to lift and carry. The best exercise should be enjoyable, done in moderation and something that you can do on most days of the week. Physical activity will help you to stay well, feel positive and cope with the challenges of becoming a mother. If you were inactive before you were pregnant, it could be harmful to you and your baby to suddenly take-up strenuous exercise. Seek advice from a health professional and find out what is appropriate for you. Advice for staying fit: • Choose exercises such as walking, swimming and yoga. • Use gentle stretches to prevent over-stretching muscles and damage to already softened joints. • Avoid spas and saunas. • Don’t participate in vigorous exercise, especially in crowded rooms or hot/humid conditions. • Drink plenty of fluids. Check with doctor as to your particular health needs. You can still play moderate intensity sport; you can walk, swim or join a moderate intensity exercise class. If you are healthy, you can continue exercising right up until your baby is born. If you experience any of the following symptoms whilst exercising stop immediately and contact your doctor: • dizziness • vaginal bleeding • contractions • pain • unusual shortness of breath • headaches or nausea • decreased baby movements • ‘waters’ are leaking. Avoid sports such as scuba diving, parachuting, martial arts, trampoline jumping and horse riding, as these can be dangerous for pregnant women. You can start gently becoming active again within a few weeks of having your baby regardless of whether you had a caesarean or a vaginal birth, but you need rest rather than exercise in the early days. Your body will let you know when you are ready. However, you shouldn’t return to an active lifestyle (swimming included) if you have: • pelvic pain • anaemia (low blood count). Otherwise, begin a walking program as soon as you are able and then gradually progress back to your normal sport and exercise routine. The following timeline should be used as a guide only; you should only do what feels comfortable for you. • First 2 weeks after birth: gentle walks • 6 – 12 weeks after birth: moderate activity such as swimming, yoga, pilates • After 12 weeks: higher level exercise such as running, jogging and weight programs. You can start gently becoming active again within a few weeks of having your baby regardless of whether you had a caesarean or a vaginal birth, but you need rest rather than exercise in the early days. Your body will let you know when you are ready. Helpful Hints Important Information Something to Remember Remember Info to note Physical activity will help you to stay well, feel positive and cope with the challenges of becoming a mother.
GPH Materntiy Your Journey Book PI499 0216
To see the actual publication please follow the link above