Discuss the common recommendations for exercise during pregnancy for healthy pregnant women with no additional risk factors.

Question

What will be an ideal response?

Answer 1

Answers may vary.Don't start a new or more rigorous exercise program without proper medical clearance.Accumulate 30 minutes of moderate-intensity physical activities on most days of the week.Instead of using heart rate to monitor physical activity, exercise at an intensity between "low" and "somewhat hard," using the physical activity perceived exertion (H-PAPE) scale.Gradually switch from weight-bearing and high-impact activities, such as jogging and aerobics, to non-weight-bearing/lower-impact activities, such as walking, stationary cycling, swimming, and water aerobics. The latter activities minimize the risk of injury and may allow exercise to continue throughout pregnancy.Avoid exercising at an altitude above 6,000 feet as well as scuba diving because either may compromise the availability of oxygen to the fetus.Women who are accustomed to strenuous exercise may continue in the early stages of pregnancy but should gradually decrease the amount, intensity, and exercise mode as pregnancy advances. (Most healthy pregnant women, however, slow down during the first few weeks of pregnancy until morning sickness and fatigue subside.)Pay attention to the body's signals of discomfort and distress, and never exercise to exhaustion.To prevent fetal injury, avoid activities that involve potential contact or loss of balance or that cause even mild trauma to the abdomen.During pregnancy, don't exercise for weight loss purposes.Get proper nourishment (pregnancy requires 150–300 extra calories per day), and eat a small snack or drink some juice 20–30 minutes prior to exercise.Prevent dehydration by drinking a cup of fluid 20–30 minutes before exercise, and drink 1 cup of liquid every 15–20 minutes during exercise.During the first 3 months in particular, don't exercise in the heat. Wear clothing that allows for proper heat dissipation.After the first trimester, avoid exercises that require lying on the back. This position can block blood flow to the uterus and fetus.Perform stretching exercises gently because hormonal changes during pregnancy increase the laxity of muscles and connective tissue. Although these changes facilitate delivery, they also make women more susceptible to injuries during exercise.