Prenatal Exercise Guide

1. Prenatal Exercise Guide: Staying Active and Healthy during Pregnancy Introduction: Exercise during pregnancy is not only safe, but it can also be beneficial for both mother and baby. It can also make labour and delivery easier. However, pregnant women should always consult with their Fertility Doctor in Rwanda before starting or continuing an exercise routine. 1

2. Benefits of Prenatal Exercise: Prenatal exercise has numerous benefits, including: Improving cardiovascular fitness Reducing the risk of gestational diabetes, hypertension, and pre-eclampsia Easing pregnancy-related aches and pains Improving mood and sleep Assisting in the body's preparation for labour and delivery Improving postpartum recovery ● ● ● ● ● ● Types of Safe Prenatal Exercise: Low-impact activities such as walking, swimming, cycling and prenatal yoga are generally considered safe for pregnant women. It's important to avoid high-impact activities such as running, contact sports, and activities that involve a high risk of falling. Low-Impact, Moderate-Intensity Exercises: It's important for pregnant women to focus on low-impact, moderate-intensity exercises such as walking, swimming, and cycling. These exercises are easy on the joints and are suitable for pregnant women at any stage of pregnancy. Yoga and Prenatal Fitness Classes: Yoga and prenatal fitness classes are great options as they are tailored to the specific needs of pregnant women. They offer a combination of strength and cardio training and can be modified to suit the individual needs of each pregnant woman. 2

3. Strength Training: Strength training is also safe during pregnancy, but it should be done with caution. Pregnant women should use light weights and avoid exercises that put pressure on the abdominal area. It's important to avoid holding your breath while lifting weights as it can cause an increase in blood pressure. Cardiovascular Exercise: Cardiovascular exercise is great for pregnant women, but it's important to keep the heart rate below 140 beats per minute. Pregnant women should stay hydrated and wear comfortable, breathable clothing during their workouts. Rest and Safety: Pregnant women should listen to their bodies and rest when they need to. It's important to avoid overheating and to stop exercising if you experience any unusual symptoms such as cramping, dizziness, or shortness of breath. It is essential to always check with the healthcare provider, some women may be experiencing some health conditions that will not allow them to do some exercises. Creating a Safe Prenatal Exercise Routine: Increase the exercise's intensity and duration gradually after a slow start. Always listen to your body and avoid pushing too hard Stay well-hydrated before, during, and after exercise Wear comfortable and supportive clothing Avoid lying on your back during exercises after the first trimester. Avoid becoming overheated ● ● ● ● ● ● Consult with your healthcare provider and a certified prenatal fitness instructor to create a safe and effective exercise routine 3

4. Conclusion: In conclusion, exercise during pregnancy is safe and beneficial, as long as it is done with caution and under the guidance of Fertility Specialist in Rwanda. Pregnant women should focus on low-impact, moderate-intensity exercises, and always listen to their bodies. By staying active and healthy during pregnancy, expectant mothers can prepare their bodies for labour and delivery, and give their babies the best start in life. 4