It was once believed that pregnant women were fragile creatures, who should avoid exerting themselves during those 9 months. However, now many studies have established that exercise actually helps the body deal with the stresses of pregnancy with benefits for the: aerobic system, respiratory system and cardiovascular system.
That said there are some basic guidelines to keep in mind to keep both mama and baby safe while breaking a sweat. ALWAYS check with your doctor before beginning (or continuing) a workout program, while pregnant to see if you have any special needs or restrictions.
- Workout with the goal of maintaining fitness, rather than training for competition.
- Avoid exercising in hot, humid environments which challenge the body’s ability to cool itself. Your body temp should stay below 100 degrees.
- Stay well-hydrated, drink (preferably water) until your urine runs light in color
- Have a light snack before to avoid low blood sugar
- Keep energy bars, fruit and juices on hand in case of low blood sugar
- Do longer warm-ups and cool-downs
- Reduce the frequency, intensity and time of your workouts as your pregnancy progresses
- Try to exercise on flat even surfaces, balance and joint laxity is challenged during pregnancy, increasing the risk of ankle sprains
- Wear supportive footwear
- Work at an intensity you would describe as “somewhat hard”.
- Avoid situations which could result in abdominal trauma (roller-blading, kick-boxing, mountain biking, downhill skiing) especially as the pregnancy progresses
- Avoid breath-holding during exercise
- Avoid rapid changes of position between exercise or prolonged standing as these can result in dizziness or fainting from blood pooling in the legs and feet.
- Avoid lying flat on your back after the first trimester, as the weight of the baby can impair blood flow back to your heart and brain, making you feel dizzy, faint or uncomfortable
- Keep your pelvic floor strong by doing Kegels both during your workout and during the day (some experts recommend as may as 50 reps, 10-20 sets every day — Geez, that’s A LOT of Kegeling!!). For directions on how to Kegel check out this link to The Mayo Clinic
Again, this list is just a guide and women with certain medical conditions and/or a high-risk pregnancy may need additional modifications. Unfortunately, in some cases women may not be able to exercise at all. Be sure to talk to your doctor and make sure he/she is okay with what you are planning to do.
Geralyn Coopersmith is the author of the critically-acclaimed book, Fit + Female, The Perfect Fitness and Nutrition Game Plan for Your Unique Body Type. Geralyn served as the exercise consultant for the highly-successful Joy Fit Club Program with Joy Bauer on The Today Show. She is a contributing reporter and editorial advisor for iVillage.com and a member of the advisory board for Health Magazine. Geralyn is frequently featured in national magazines and newpapers, including: Health,Fitness, Self, Fit Pregnancy, Marie Claire, Family Circle, Seventeen, Cosmopolitan, Redbook, The New York Post, Newsday and many others.
September 12th, 2008 at 1:08 pm
what a greatly informative article! these pregnancy tips are right on the mark.