Exercise Safely
A Review of Current Recommendations
Although it is considered safe for pregnant women to continue vigorous exercise throughout pregnancy, and women who have not been active are encouraged to begin an exercise regimen during pregnancy, there are some recommendations that will ensure you are exercising safely.
A pregnant woman should be conscious of things that will cause her body temperature to increase. During the first trimester, increased body temperature is associated with neural tube defects. Anytime during pregnancy, becoming overheated uncomfortable and should be avoided.
To prevent overheating, be sure to drink plenty of water, wear appropriate clothing and in a properly heated environment (such as an air-conditioned room or outside on a non-humid day).The demands on the pregnant body can cause a pregnant woman to fatigue faster while exercising. Pay attention to your body and stop exercising when you get tired, dizzy or short of breath. Remember, you want to maintain your fitness level not make major increases.
Be sure to eat a protein and complex carbohydrate (cheese and wheat crackers, peanut butter on a whole wheat bread) 2 hours before exercising to prevent extreme drops in blood sugar levels.
Avoid breath holding during exertion. Keep your breathing as normal as possible, and exhale during moves that take extra effort.
Avoid positions and exercises that put stress on the stretched abdominal muscles. Also, avoid moves that put extra pressure on your connective tissues of your joints. Your joints will be looser during pregnancy because of the hormone relaxin, and extra care should be taken to ensure you do not damage. Take extra care when adding weights to your routine.
Work out at an intensity that lets you talk during exercise, but not sing. That will let you know that you are exercising at a moderate level.
Although exercise can help prevent excessive weight gain during pregnancy, it should not prevent you from gaining a normal amount of weight. The average weight gain for a healthy pregnancy is 35 pounds.
If you are experiencing problems with your pregnancy, talk to your health care provider about how to modify exercises.
References:
ACOG Committee 2002 Opinion no. 267: exercise during pregnancy and the postpartum period. Obstet Gynecol 99:171-3
The American College of Sports Medicine. Current Comments: August 2000
Kropp, Tori 2000 Prenatal Training. American Fitness 19:5 p45(1)
Rote, Bonnie 1995 The Pregnant Exerciser. American Fitness 13:1 p24(6)
Exercise During Pregnancy. Clinical Reference Systems, Annual 2001 p751
You May Also Be Interested In:The Coach's Notebook of positions, techniques and tools for labor Pregnancy Nutrition to help you experience a healthy pregnancy. Natural Childbirth Directory to find other websites that will help you prepare to give birth. The Monthly Guide to Pregnancy helps you understand the changes in you and your baby. Birth Challenges helps you learn to navigate through a challenging labor. |
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