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| Keep Yourself Fit During Pregnancy |
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| Exercise during pregnancy has many benefits. Strict guidelines
have been established to lead pregnant women through safe and effective
exercise programs. Below you will find the guidelines and key points.
Enjoy yourself and remember to always listen to your body, as you are
exercising for two. |
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The best forms of exercise for pregnant women
You can't beat walking or swimming for overall fitness during pregnancy.
These two activities work your major muscle groups, strengthen your heart,
and pose little risk of injury. Depending on your fitness level, there's
a wide range of other sports and activities you may be able to do throughout
your entire pregnancy, such as yoga, Pilates, jogging, or weight-training.
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Sports to avoid during pregnancy
Sports with a high potential for hard falls or ones where you could be thrown
off-balance are strictly off-limits when you're pregnant. These include
horseback riding, skating, and waterskiing. Most doctors and midwives also
recommend giving up bicycling after the second trimester, even if you're
an experienced cyclist, because of the potential for falls. Stay on firm
ground with safe sports like speed walking or, if you're an advanced athlete,
jogging or tennis. |
What to do if you've never exercised before
As long as you get the go-ahead from your healthcare provider, you can safely
start an exercise program during pregnancy even if you've always been an
avid couch potato. Stick to low-impact activities such as walking or swimming,
and keep workout sessions short (about 30 minutes). |
Modify your fitness routine from trimester to trimester
You'll probably feel inclined to scale down your exercise routine as your
baby and belly grow. Some key things to remember: During the first trimester,
it's especially important that you avoid overheating. Although there's
no proof of a danger to humans, some animal studies suggest that overheating
can cause birth defects. So to be on the safe side, the American College
of Obstetricians and Gynecologists (ACOG) cautions against overheating
while exercising, especially in the first trimester when your baby is
developing important organs.
After the first trimester, you may want to skip exercises that require
you to lie flat on your back for longer than a few minutes. Lying on your
back can put pressure on your inferior vena cava, the vein that returns
blood from the legs to the heart, which can cause dizziness, shortness
of breath, and nausea. But some women are comfortable lying in this position
well into their pregnancy.
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What to do if you're used to a high-intensity workout
If you're in good health, quite fit, and feel up to it, you'll probably
be able to continue your routine, but let your doctor or midwife know
about your fitness regimen at your next prenatal appointment. According
to a study published in the American Journal of Obstetrics and Gynecology,
healthy, well-conditioned women who exercised before pregnancy may continue
to do so without compromising their baby's health or development. Researchers
from the University of Oslo, Norway, studied 42 pregnant women who exercised
six times per week at either a high or medium intensity. When the researchers
compared the women's length of labor, maternal weight gain, and fetal
birth weight, they found no differences between the two groups of exercisers.
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Signs you're exercising too much
Stop exercising immediately if you experience dizziness, shortness of breath,
faintness, vaginal bleeding, blurred vision, difficulty walking, contractions,
or an unusual absence of fetal movements (but bear in mind that your baby
is often most quiet when you're at your most active). If any of these symptoms
continue after you've cooled down, call your doctor or midwife immediately.
In general, you shouldn't "go for the burn" or exercise to
exhaustion. It's a good idea to monitor your heart rate while you're exercising,
checking to be sure that it doesn't exceed 140 beats per minute, although
this target heart rate will vary depending on your level of fitness. You
can pick up an easy-to-use heart-rate monitor in any sporting goods store.
(A good rule of thumb: Slow down if you can't comfortably carry on a conversation
while exercising.)
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When to consult with your doctor or midwife
Check with your doctor or midwife before starting or continuing any exercise
program. And keep checking in with her as your pregnancy continues to make
sure you're modifying your routine as necessary. Sometimes exercise during
pregnancy is strictly forbidden to protect the health of the mother, the
baby, or both, so don't assume it's okay to keep at it the way you've always
done. |
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