Gone are the days when women were advised to lie low during pregnancy. Keeping fit is one of the best things a woman can do while she’s carrying a baby, so long as she’s also keeping safe.
The first step to adopting an appropriate fitness regime during pregnancy, according to the American College of Obstetricians and Gynecologists, is to get your doctor’s clearance first. Keep your physician informed and immediately report any unusual conditions, like vaginal bleeding, irregular heart rate, extreme fatigue, or joint pain.
If you weren’t all that physically active before getting pregnant, now’s not the time to start a new, intense program. Rather, take things slowly, especially during the first trimester, when some women face morning sickness, fatigue, and weight gain. Consider walking on flat, even surfaces.
If, however, you exercised regularly before conceiving, you can maintain or even improve cardiovascular fitness. You can keep jogging or running, gradually reducing the intensity, duration, and frequency of exercise during the second and third trimesters.
Regardless of what kind of shape you’re in, it’s crucial to monitor your body temperature. A significant increase can be harmful to the fetus. If your body temperature exceeds 38 degrees Celsius, take things down a notch. And avoid working out in hot, humid environments. If you exercise outside, head out in the morning or late afternoon when the air is cooler.
Another thing to watch out for is joint injury. Because the hormone relaxin is released during pregnancy, joints become looser. Although this makes pregnant women more flexible, it also increases the risk of harm. As tempting as it may be, avoid overstretching. Wear good-quality, supportive shoes when jogging, running, or doing low-impact aerobics. Make sure to include extended warm-up and cool-down phases in your workout.
If floor work becomes uncomfortable, try other types of aerobic exercise, like cycling, Spinning classes, swimming, aquatic classes, and water running.
Pregnant women do have to be careful when it comes to core conditioning. The abdominal muscles can separate, a condition called diastasis recti. If that’s the case, you’ll need to avoid abdominal crunches.
Eat a small snack before exercise to avoid hypoglycemia. Be sure to be well-hydrated not just during and after a workout but also before. Drink plenty of water. You can also sip diluted orange juice.
You know you’re working out too hard if you feel dizzy, breathless, or you have a pounding heart rate. If anything feels uncomfortable, painful, or just “not right”, stop immediately and consult your doctor.
