Exercising when you are pregnant provides many benefits. In addition to improving or maintaining your aerobic endurance and muscular strength, regular physical activity can help relieve or reduce some of the common discomforts of pregnancy -- constipation, backache and swelling -- and help with your posture. Working out also can help lift your mood, increase your energy and assist you with sleep. A program that follows the guidelines of your prenatal health practitioner and is specific to your pregnancy can be safe and very effective.
Exercise Selection
The safety of some exercises during pregnancy is questionable. Your health care provider may err on the side of caution and recommend you avoid exercises performed on your back after the second trimester. This position places extra weight on the main blood vessel that returns blood to your heart, which could limit the amount of oxygen your baby receives. Avoid exercises that put you at an increased risk for falling or getting injured such as roller skating and horseback riding. Pregnancy is not a good time to participate in contact sports.
Intensity
Your intensity level during exercise should be moderate. To assess your level of exertion, use the talk test. At a moderate level, you should be able to carry on a conversation and may feel a little winded. If you have to take deep breaths every word or two, you are working too hard. If you are accustomed to a more strenuous exercise level, you may be able to maintain that intensity during pregnancy, but discuss it with your physician first. While most women can safely begin an exercise program during pregnancy even if they were not previously active, you should take a conservative approach. Start with lower intensities and shorter durations.
Precautions
If you are pregnant, avoid exercising in excessive heat or high humidity. It is important to stay hydrated; you may need to drink more fluid during exercise than you did before you were pregnant. If you find that your blood sugar drops easily, you may want to try a sports drink that provides carbohydrates and electrolytes. Pregnancy is not a time for weight loss. You will need to consume extra calories in your diet to match the calories lost through exercise.
Other Considerations
If you have signs or symptoms of preterm labor, vaginal bleeding, premature rupture of your membranes or certain other health conditions, your doctor may advise you not to exercise. Stop exercising and consult your physician if you experience contractions, leg swelling, dizziness, unusual shortness of breath, chest pain, decreased fetal movement after exercise, vaginal fluid leakage, headache, unusual muscle weakness or any other health concern.
Posted in: Pregnancy