Pregnancy is accompanied by several changes in a woman’s body, the physiological one topping the list, of course. There are psychological changes too associated with pregnancy that warrant an evaluation of obstetric and medical risk prior to engaging in regular physical exercise. Exercising during pregnancy has great benefits. It can help prepare the body for labour and childbirth and lift the spirits — but one needs to approach working out with extra caution. Healthy women with uncomplicated pregnancies do not need to limit their exercise for fear of adverse effects. Participation in a wide range of recreational activities is safe during and after pregnancy. Whether you’re a regular exerciser looking to continue your regimen during pregnancy or a couch potato looking to get moving, following a few rules will help keep both mother and baby safe.
What is exercise testing? Whenever anyone starts with an exercise program he or she should undergo a fitness test to understand the capacity of that person. Fitness test is not recommended for pregnant women, and if so, only under a physician’s supervision. Sub-maximal testing can be performed. Submaximal testing means a reduced intense exercise test (for example, instead of 12 minute treadmill test we can take a six minute treadmill test. Women who have led not very active or sedentary lives prior to pregnancy should seek the approval of a physician before embarking on an exercise plan.

Do’s
If generally fit and there are no medical or obstetric complications, 30 to 40 minutes of moderate physical activity three days a week is recommended.
Women who were sedentary prior to pregnancy should begin with light-intensity, low-impact activities, such as walking and swimming.
Pregnancy requires an additional 300 Kcal a day. So one has to make sure there is a balance maintained between intake and output.
Exercising indoors may provide more environmental control so that one avoids excess heat, cold and air pollution.
One should opt for appropriate clothing while exercising. The room should be airy and well ventilated and one should be adequately hydrated during an exercise programme to prevent hyperthermia.
Maternal hypoglycemia may be associated with strenuous exercise, and therefore one has to increase carbohydrate intake. This can be done by consuming 30 to 50 g of extra carbohydrate with food and a sports drink prior to exercise.

Don’ts:
Motionless standing results in venous blood pooling, and should be avoided.
Avoid exercises in a lying down position.
Avoid brisk exercise in hot, humid weather or when there is a fever.
Avoid exercise that involves the risk of abdominal trauma, a fall or excessive joint stress. When exercising, pregnant women should be alert to signs and symptoms for discontinuing exercise and seeking medical advice.

Stopping exercise
There are certain indications that require terminating exercise, and these are: vaginal bleeding; dyspnea; dizziness; headache; chest pain; muscle weakness; calf pain or swelling; pre-term labour; decreased foetal movement; and amniotic fluid leakage.

(The author is fitness head, (Pan India) for SNAP fitness club.)