Motherhood_You & Your Health

Exercise In Pregnancy

WHY IS MY HEALTHCARE PROVIDER CONCERNED ABOUT THE KIND OF EXERCISE I DO DURING MY PREGNANCY?

Exercise makes you feel well. Your healthcare provider wants to be sure you set up a safe exercise program. It is important that you know of any risks that could affect both you and your growing baby. If you provide your doctor or midwife with accurate information about the kind of exercise, frequency, and intensity you are used to or would like, a satisfactory exercise program can be set up to carry you through your pregnancy.

WHAT ACTUALLY HAPPENS TO MY BODY DURING PREGNANCY THAT CHANGES THE WAY EXERCISE AFFECTS BOTH THE BABY AND ME?

Your ligaments become easier to stretch. That is why you may feel a little wobbly just walking. It is easier to sprain something, like an ankle, or to pull a muscle. As your baby grows, your weight distribution is different, your center of gravity changes which can make it easier for you to lose your balance. Your ability to catch your breath, is decreased during exercise. Because of these changes in your breathing and circulation systems you may occasionally experience dizziness or weakness. Now, when you exercise, you will notice you don’t have the aerobic capacity you did before. With some adjustments you can continue to enjoy exercising and return slowly, to your desired program after your baby is born and your body is ready.

ARE THERE TIMES WHEN I SHOULD NOT EXERCISE AT ALL?

Yes! Your healthcare provider may tell you to avoid exercise if you:

HOW ABOUT SOME GUIDELINES FOR SAFE EXERCISING THAT I CAN USE DURING MY PREGNANCY?

  1. Drink enough before and after exercising, even in the winter.
  2. Warm up slowly, at least 5 minutes before starting.
  3. Avoid exercises and stretches with jerky or bouncing motions.
  4. Use a stable floor. Avoid loose rugs that may slide.
  5. Exercise regularly (every other day), not just once in a while.
  6. No competitive exercises.
  7. Do not exercise during hot humid weather or if you have a fever.
  8. Your body temperature should not go above 38 degree C (100.4 degrees F). Avoid the use of hot tubs and saunas.
  9. After the 4th month, do not exercise lying down on your back without having your knees bent.
  10. No weight lifting or anything where you hold your breath and strain.
  11. During pregnancy caloric intake is to be over and above your usual need. Adjust it to your level of activity.
  12. Avoid strenuous exercise at high altitudes.

HOW ABOUT THINGS OTHER PREGNANT WOMEN HAVE FOUND HELPFUL?

Choose exercise shoes that feel secure and help your balance. Support hose can help your legs feel better during and after exercise. Watch how you put your feet down, especially if you are planning to walk and there is ice outside. If you need to increase your bra size, you might go right into a nursing bra if you plan to nurse, or you may need an athletic bra for more support during your workouts. Put your feet up with pride, this allows any swelling of your ankles to go down. Your body is working hard helping your baby grow, 24 hours a day!

I’VE ALWAYS WANTED TO TAKE UP A NEW SPORT, LIKE TENNIS. I DON’T EVEN LOOK PREGNANT YET. IS THIS A GOOD IDEA?

It is NOT a good idea to take up a new sport while pregnant. But you can begin something that is on the “good for pregnancy” list, that will give you a head start in beginning after your baby is born. Some good sports are Yoga (without breath holding), swimming, pregnancy classes, stationary bicycling (gently), easy stretching (but not to your limit), and don’t forget about daily walking in fresh air!

TRUTHFULLY, I AM WORRIED ABOUT GAINING WEIGHT DURING THIS PREGNANCY. I LIKE TO EXERCISE, CAN OVERDOING IT CAUSE ANY PROBLEMS?

There are several things to remember. Being pregnant is not being fat. Exercise does release a chemical into the body called “endorphins” which gives you that feeling of well being. Even with adjustments, your body will have that feeling of “well being.” Lastly, gaining 20 to 30 pounds is healthy. Your baby’s size and health depends on this increased nutrition (but we don’t mean candy, cola, and chips). You must normally INCREASE calories during exercise for our pregnancy and INCREASE calories and fluid over and above that for exercise. If you do not have enough calories, your body can go into a chemical state called ketosis which can cause developmental problems for your baby. If you don’t get enough calories regularly during pregnancy, your baby may not grow as well.

IF I STOPPED EXERCISING REGULARY A FEW MONTHS AGO AND WANT TO START BACK UP, WHAT SHOULD I DO?

Begin very slowly with low intensity. Remember, even if you are in great shape, you will not be able to do what you did before becoming pregnant. Pregnancy is a special time and requires not lower goals, but different ones to help you and your growing child feel happy and stay well.

WHAT ARE THE REWARDS OF A SENSIBLE PROGRAM?

Your baby will be growing safely. You will feel well. After the birth of the baby, it will make it easier to return to the exercise program of your choice.

WHEN SHOULD I STOP EXERCISING IMMEDIATELY AND CALL MY DOCTOR?

If any of the following happen to you, stop what you are doing and call your doctor immediately.

  1. Regular contractions.
  2. Vaginal bleeding or leaking of fluid.
  3. Blacking out or fainting.
  4. Shortness of breath.
  5. Pain.
  6. Unusually fast heart beating that doesn’t seem to pass.
  7. Anything else that concerns you.

IS IT SAFE FOR ME TO USE A SAUNA, SPA, OR HOT TUB?

Any body of water under 100 degrees is safe.

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