As Seen in Thyme, Spring 2002

Firm and Fit for Motherhood
Fitness guidance throughout your pregnancy by Julie-Anne Fiore

..continued from p1

Jason has outlined an appropriate exercise program throughout the trimesters:

First Timester - 1 to 3 Months

Running: If you have been running before getting pregnant, then it is usually OK to continue. Make sure you warm up, stretch and jog in good footwear. Also, moderation is key. Stretching after your run and a cool down period is also crucial. Make sure you jog in a safe place and near restrooms for those often frequent breaks!

Walking: Walking is a great exercise that you can continue throughout your pregnancy. Like running, a good walking program includes a warm up, stretching, a cool down and good footwear. Three sessions of 45 minutes a week is ideal.

Swimming: Another exercise that is good for the entire course of pregnancy. "I highly recommend swimming not only because it can help relieve back and shoulder pain but also because of the relaxation properties surrounding it. It's a great mind/body exercise." He also cautions women to ensure the pool has a ramp for entry and not stairs. "This is a safety consideration especially when entering your third trimester."

Weight-training: When delivering your new baby and afterwards, strong arm and back muscles are key. You can use light to moderate weights but don't do any exercises that stress the lower back and abdominal. Make sure to warm up and stretch before any weight-training program.

Second Timester - 4 to 6 Months

You should begin to reduce the volume and intensity of what ever activity you choose halfway through your second trimester. After four months, you should reduce your abdominal exercises and only do a minimal amount.

Third Timester - 7 to 9 Months

Any activity that requires balance should be avoided. Also, any activity involving potential mild abdominal trauma should be avoided. This would include sports such as basketball, baseball and any contact sports.

As well, Jason has outlined some warning signs that you are working too hard. Should you notice any of these signs, you need to discontinue the exercise and seek medical advice:

· Bloody discharge from vagina.

· "Gush" of fluid from the vagina.

· Sudden swelling of ankles. hands, face.

· Persistent headaches, visual disturbances, faintness, dizziness.

· Swelling, pain or redness in the calf of one leg.

· Pulse rate or blood pressure persists after exercise.

· Excessive fatigue, palpitations or chest pain.

· Contractions greater than 6 to 8 hours may suggest an onset of premature labour.

· Unexplained abdominal pain.

· Insufficient weight gain (less than 1 kg/month), especially during your last two trimesters.