Design an appropriate exercise program for a healthy, pregnant female. Explain the benefits of this program and why this program is associated with the least possible risks.

What will be an ideal response?

A low or moderate intensity exercise program can offer physical and psychological benefits to a woman experiencing a normal, healthy pregnancy. Benefits include improved cardiovascular function, an easier and less complicated labor, and an improved attitude and mental state. Exercise also can help prevent or treat gestational diabetes. Infants born to women who exercise tend to be leaner and more neurologically mature than babies born to nonexercisers. Women with high risk pregnancies, such as those experiencing premature labor contractions, may need to restrict their physical activity.

Exercise moderately for about 30 minutes daily on most days of the week.

•	Drink plenty of liquids to maintain normal fluid and electrolyte balance and avoid

dehydration.

•	Keep heart rate below 140 beats per minute to maintain adequate blood (and oxygen)

flow to the fetus.

•	Include a cool-down period at the end of exercise sessions so that heart rate can

gradually return to normal. After about the 4th month, avoid exercises that are done while lying down because the enlarged uterus compresses blood vessels and cuts down blood flow to the fetus.

•	Avoid deep flexing (e.g., deep knee bends), joint extensions (e.g., leg stretches), and

activities that jar the joints (e.g., jumping) because connective tissue that has become more elastic to facilitate normal childbirth can be damaged if overstressed in exercise.

•	Prevent increases in body temperature by not exercising in hot, humid weather or

engaging in strenuous activities for more than 15 minutes. High body temperatures can damage enzymes that regulate fetal development.

•	Stop exercising immediately if discomfort occurs-aches and pains are a warning that

something may be wrong.

•	Avoid strenuous or endurance activities because they can cause lower than normal

birth weights.

•	Avoid activities that could cause abdominal trauma (e.g., horseback riding, martial

arts), that involve rapid shifts in balance or body position that may cause accidental falls (e.g., basketball, skiing, hockey), or that compress the uterus (e.g., scuba diving).

•	Avoid becoming overly tired.

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