Physical Activity During Pregnancy

It is recommended that you talk to your health care provider before you begin a physical activity program and on a regular basis throughout your pregnancy to ensure safety.

Regular Physical activity during pregnancy:
- improves mood and self -image
- helps ensure appropriate weight gain during pregnancy
- helps with relaxation and reducing stress
- promotes better sleep
- increases muscle tone, strength and endurance
- helps build stamina needed for labour and delivery
- promotes faster recover after labour and delivery
- heps increase energy levels

Physical activity tips for during pregnancy:
- check with your health care provider first about you level of physical activity
- always start easy and progress gradually
- drink lots of waster before, during and after physical activity
- don't push yourself too hard, - you should be able to carry on a normal conversation while you're being active
- listen to your body - rest for a day if your feeling tired
- avoid being active outdoors on overly hot or humid days
- avoid hot tubs and whirl pools
- avoid exercising on your back after your fourth month of pregnancy. Instead perform exercises while lying on you side , sitting or standing
- avoid physical contact sports, activities that involve a risk of falling and where lack of oxygen is a risk (e.g. skiing, scuba diving, hiking at high altitudes)

Call your doctor if you notice any changes, have any concerns or if you have any of the following symptoms:
- persistent contractions
- bleeding from the vagina
- increasing back pain, pubis pain or pain in the abdomen
- sudden swelling of the ankles, hands or face
- dizziness or shortness of breath
- difficulty walking
- changes in usual fetal movement
- swelling, pain and redness in the calf one one leg.

Article by Durham Health
www.region.durham.on.ca