Mums-to-be need exercise
Every day, it seems, a new study comes out proving that regular exercise has tremendous health benefits, from warding off stroke and heart disease to keeping the body lean and the mind keen.



And while some women, particularly those experiencing a high-risk pregnancy, may be better off avoiding strenuous activity, most mums-to-be can participate safely in vigorous exer­cise, even if they weren't active before pregnancy. Exercise is good for your mood, for weight control and for strength and stamina. Women who exercise regu­larly during pregnancy tend to have shorter labors and slightly thinner babies (which, later in life, may help them stay trim, since chubby babies are prone to become overweight adults). But before joining a gym or lacing up your running shoes, be sure to discuss any exercise plans with your healthcare practitioner to make be sure that the activities are safe for your indi­vidual situation.

So what's safe - and what's not?
Swimming or participating in water aerobics is proba­bly the best type of exercise for pregnant women.



The water supports your extra weight, helps you stay cool, lessens any swelling in your legs, and generally makes you feel refreshed and invigorated. Snorkeling is also safe in pregnancy.

If you prefer to take your exercise on terra firma, however, walking and low-impact aerobics are good ways to go. While special classes for pregnant women are great (not only are the routines tailored to your needs, but it's fun to be in a class full of other expec­tant mums!), regular low-impact aerobic classes are generally fine as well. The use of aerobic-exercise machines such as stair-steppers, treadmills, stationary bicycles and ski machines is OK, as long as you fol­low the principles for safe exercise in pregnancy. Cross-country skiing, jogging and tennis are fine for women who already are regular participants in these sports and are confident that they can avoid falls or injuries. If you're experienced and willing to take it easy, horse riding, ice skating, in-line skating and downhill skiing (at low altitudes) are somewhat riskier but probably still reasonable activities.

No matter how experienced you are, however, there are certain activities that you really should avoid when you're pregnant. Save the waterskiing until after your baby is born: there have been rare reports of injuries to the birth canal in waterskiing accidents. Skiing at high altitudes and scuba diving are probably not safe for the fetus and therefore should be avoided. The first poses the risk of a compromised oxygen supply, and the second can result in a case of the bends for the fetus.

Principles for safe exercise

1. Exercise is good.
Thirty minutes of moderate exercise every day is an excellent goal for pregnant women. (It's not bad for nonpregnant folks, either!) Don't push yourself too hard: you should feel as if you're working hard but could still hold a conversation. Going for a brisk walk (about a s-6-km-per-hour pace) for about 30 minutes every day is a great start for those who aren't used to exercising regularly.

2. Listen to your body.
If you feel dizzy, light-headed, or short of breath, you should rest. Once you feel better, you can resume your activities at a slower pace.

3. Avoid getting overheated.
Raising your body temperature is not good for the baby. Dress appropriately for the activity and slow down or stop if you feel that you're getting overheated.

4. Keep well hydrated.
Carry a water bottle with you, and pause frequently for a drink.

5. Stay off your back.
Avoid exercises that keep you flat on your back for more than a few minutes at a time {this is especially important after your fifth month of pregnan9'}. The weight of your uterus can decrease blood flow through the large veins that lie behind it. This can compromise oxygen delivery to your developing baby and can make you feel woozy.

6. Avoid injury.
Your joints may be less stable due to the soften­ing effects the pregnancy hormone progesterone has on your ligaments. As an added challenge, your centre of gravity moves forward as the baby grows, throwing off your sense of balance. Although the baby is well cush­ioned in his amniotic sac, avoid activities in which you are likely to fall or hit your abdomen.

Protect your back by being careful about lifting.
Although your baby is protected in your uterus and won't be hurt, lifting heavy objects can put stress on your back and lead to intermittent or chronic back pain. Doctors are divided about how much weight is safe for a pregnant woman to lift, so if you are concerned about your back or have to do heavy lifting at your job, be sure to discuss weight limits with your own healthcare practitioner.

To minimize the chances of hurting yourself while lifting something heavy:

• Lift from your legs. Squat down and use your legs to bear much of the weight as you stand up.       
    
• Don't lean over. Bending over as you lift puts all the stress of the weight on your back.

• Ask someone to help. Back pain in pregnancy is common enough without bringing it on yourself. This is no time to be proud: ask for help whenever possible - particularly if you already have been experiencing back pain.
  
  
• Let your children climb up on to you. It may be impossible, especially if you have a toddler, to avoid lifting and carrying your child periodically. No doubt there will be times when you need to immediately rescue him from an unsafe situation or when he just needs you to hold him. As much as possible, have your child climb up on to your lap for a snuggle instead of picking him up from the floor. Your back will thank you.