Want to begin or maintain an exercise regimen during your pregnancy ? Here are some safety tips you will want to follow.
When I first became pregnant, I had been taking an aerobic step class fairly regularly for years, so one of the first questions I asked was whether or not I could continue with my exercise routine of going to my class twice a week (despite the fact that I had just skipped three weeks). My obstetrician said that would be a great idea and to do it for as long as my body felt comfortable doing it. Up until that point, I had absolutely no “normal” pregnancy symptoms, like morning sickness or irritability. I went to my step class ready to sweat and was surprised by how many times I had to stop and get a glass of water. Even during the warmup I was feeling a little winded and I could immediately tell that my heart rate would accelerate much more quickly. I tried to chalk it up to my missed classes, but since then I have noticed these occurrences at every single class. Whether you want to believe it or not and whether or not you are having any pregnancy symptoms, your body is undergoing vast changes. If you have recently found out you are pregnant, here are some safety tips to follow when exercising.
First and foremost, you will want to speak with your physician about the exercise routine you would like to maintain or begin. If you have an established exercise regimen already, ask your doctor about its possible dangers. For instance, you may have been an avid kickboxer before getting pregnant. Your doctor may ask you to modify certain kickboxing moves to make it easier on your body. Some women who are considered higher-risk pregnancies (i.e. women carrying multiple babies or women with high blood pressure) may not be good candidates for certain exercises, so discuss these concerns with your physician. Once you are given the go-ahead, keep up the exercising to keep your body and your baby healthy.
If you have not been a very faithful exerciser before your pregnancy, this does not mean you have to be a sloth on the couch for the next nine months. Once your doctor okays your overall health, you can slowly begin to incorporate daily exercise into your routine. Granted, you do not want to suddenly take on jogging or running (especially if you have never run before), but you can definitely make a thirty minute walk a part of your day. You don’t have to start at thirty minutes right away. The first day, try to walk for half a mile or five or ten minutes. As your body and legs become stronger, slowly begin to add more distance or time to your daily walks.
When you are exercising, whether you attend an aerobics class or simply walk a few times around the block, be sure to keep yourself well-hydrated. Pregnant women need a lot more water in their systems than most people, so always have a bottle of water on hand to continually hydrate yourself.
You may have been one of those women, like myself, who rarely needed a support bra for any type of aerobic activity. However, as your body grows, so do your breasts, so invest in a quality sports support bra and some breathable pants and shirts to work out in. Be sure to dress appropriately for different weather situations. In the winter, always wear a sweater and scarf and warm pants to keep yourself from getting too cold. In the summer, do your best to avoid extreme heat and work out indoors if at all possible.
If you can, check your heart rate every ten minutes or so to be sure that it is under 160 beats per minute. If it is over this, slow down and take a short break. Once you feel your heart rate has stabilized, you can pick back up again slowly and gradually work your way up.
Last, but certainly not least, always pay attention to what your body is telling you. If you begin to grow tired in the first few minutes of your work out, when you never used to before, slow down. Sure, you were able to push yourself before you were pregnant, but now you really need to focus on what your body is telling you. Always stop working out if you feel faint, dizzy or winded.
By Tammy Vela
