Pregnancy exercise: Eight things you should know before getting started

Pregnancy exercise: Eight things you should know before getting started
Approved by the BabyCenter Medical Advisory Board
By the BabyCenter editorial staff


Why exercise is important during pregnancy
Exercise promotes muscle tone, strength, and endurance — three qualities that can help you carry the weight you gain during pregnancy, prepare you for the physical stress of labor, and make it easier to get back into shape after your baby is born. (Unfortunately, there's no evidence that regular exercise shortens labor.) Being active during your pregnancy can also reduce physical discomforts such as backache, constipation, fatigue, and swelling. It can also improve your mood and self-image, and even help you sleep better.

The best forms of exercise for pregnant women
You can't beat walking or swimming for overall fitness during pregnancy. These two activities work your major muscle groups, strengthen your heart, and pose little risk of injury. Depending on your level of fitness, you can most likely participate in a wide range of other sports and activities throughout your entire pregnancy.

Sports to avoid during pregnancy
Sports with a high potential for hard falls or ones where you might be thrown off-balance are strictly off-limits to pregnant women. These include horseback riding, skating, and waterskiing. Additionally, most doctors and midwives recommend giving up bicycling after the second trimester, even if you're an experienced cyclist, because of the potential for falls. Stay on firm ground with safe sports like speed walking or, if you're an advanced athlete, jogging or tennis.

What to do if you've never exercised before
As long as you get the go-ahead from your health care provider, you can safely start an exercise program during pregnancy even if you're been an avid couch potato until now. Stick to low-impact activities such as walking or swimming, and keep workout sessions short (about 30 minutes).

Modify your fitness routine from trimester to trimester
Chances are you'll naturally feel inclined to scale down your exercise routine as your baby and belly grow. Some key things to remember: During the first trimester, it's especially important that you avoid overheating. After the first trimester, you'll probably want to eliminate exercises that are performed while flat on your back or while you're standing in one place for long periods, as both can impair your circulation.

What to do if you're used to a high-intensity workout
If you're in good health, quite fit, and feel up to it, go ahead and continue your routine, but let your doctor or midwife know your plans at your next prenatal appointment. According to a study published in the American Journal of Obstetrics and Gynecology, healthy, well-conditioned women who exercised before pregnancy may continue to do so throughout pregnancy without compromising their baby's health or development. Researchers from the University of Oslo, Norway, studied 42 pregnant women who exercised six times per week at either a high or medium intensity. When the researchers compared the women's length of labor, maternal weight gain, and fetal birth weight, they found no differences between the two groups of exercisers.

Signs you're exercising too much
Stop exercising immediately if you experience dizziness, shortness of breath, faintness, vaginal bleeding, difficulty walking, contractions, or unusual absence of fetal movements (but bear in mind that your baby is often most quiet when you're exercising).

In general, you shouldn't go for the burn or exercise to exhaustion. Make it a practice to monitor your heart rate while you're exercising, checking to be sure that it doesn't exceed 140 beats per minute, although this number may vary depending on your level of fitness. (A good rule of thumb: Slow down if you can't comfortably carry on a conversation while exercising.)

When to consult with your doctor or midwife
Check with your doctor or midwife first before starting or continuing any exercise program. And keep checking in with her as your pregnancy continues to make sure you're modifying your routine as necessary. Sometimes exercise during pregnancy is strictly forbidden to protect the health of the mother, the baby, or both, so don't assume it's okay to keep at it the way you've always done.

Pregnancy exercise: 11 tips for a safe workout
Approved by the BabyCenter Medical Advisory Board




By the BabyCenter editorial staff


Check with your doctor or midwife before starting an exercise program
If you've always been active, you can probably continue your exercise regimen while you're pregnant, provided your pregnancy isn't considered high risk. Check with your doctor or midwife to make sure the activities you participate in are still safe for you. And, if you've never been the athletic type, your healthcare provider can give you some helpful tips for getting started. (For more help, see our exercise guide for beginners.)

Exercise regularly
If you're committed to keeping fit, do so on a regular basis. According to the American College of Obstetrics and Gynecology, you can safely engage in 30 minutes or more of moderate exercise on most, if not all, days of the week.

Steer clear of dangerous sports
Because your joints are looser than normal, it's best if you avoid any activity that could make you slip or fall, increasing the risk of injury to your abdomen. Horseback riding, downhill skiing, mountain climbing, scuba diving, and most contact sports (football, basketball, and soccer) are off-limits, too. Also avoid racket sports like squash, especially during the second and third trimesters, because the side-to-side movements can be hard on the knees, and the ball — traveling at breakneck speed — could hit your belly. Experts don't always agree about tennis, although most say that it's fine to keep up your game if you've been playing regularly before pregnancy.

Skip outdoor activities when it's hot and humid
Pregnant or not, take it easy when the sun is blazing hot and the air is humid. Weather like this makes you prone to overheating, which may harm your baby. Although there's no proof of a danger to humans, some animal studies suggest that overheating can cause birth defects. According to the American College of Obstetrics and Gynecology, your temperature (taken under the arm) should be less than 101 degrees Fahrenheit after exercising. Other signs to look for include clammy hands and hot or cold flashes. Sweating isn't a reliable indicator of overheating.

On particularly hot or humid days, skip your workout or exercise indoors in a well-ventilated room.

Wear loose-fitting, breathable clothing and supportive shoes
Layer on clothes so they're easy to shed or wear outfits specially designed for exercise to avoid overheating while you work up a sweat. Make sure your maternity bra offers enough support and wear athletic shoes that fit your feet properly to help support ligaments and tendons. If your shoe size has changed because of mild swelling, stash away your pre-pregnancy sneakers and buy a new pair that's comfortable.

Drink lots of water before, during, and after exercising
You can get dehydrated if you don't drink plenty of fluids, a condition which can cause contractions and raise your body temperature, sometimes to levels that are dangerous for you and the baby. The American College of Sports Medicine suggests drinking about two glasses of water two hours before you begin exercising. Drink 5 to 12 ounces every 15 to 20 minutes during your workout. Weigh yourself before and after exercise, and drink two more glasses of water for every pound you've lost. Those lost pounds are water weight, not fat, and a sign that you need to replenish your water supply to avoid dehydration.

Warm up before starting your workout
Warm ups do just that — they warm up your muscles and joints to prepare your body for exercise, and help build your heart rate up slowly. If you skip the warm up and jump into strenuous activity before your body is ready, you could strain your ligaments and hurt yourself.

Avoid lying on your back after the first trimester
Besides being uncomfortable, this position can make you dizzy. It puts your uterus square on top of the vena cava, a major vein, diminishing blood flow to your brain and uterus. However, some women are comfortable in this position well into their pregnancies. Pay attention to your body's signals: If you feel uncomfortable, get dizzy or short of breath, sit up on your elbows instead, or lie on your side.

Keep moving
Standing motionless for prolonged stretches, which certain yoga and dance positions call for, can decrease blood flow to the uterus and cause blood to pool in your legs, making you dizzy. Keep moving by switching positions or walking in place.

Avoid overdoing it
Don't go for the burn and don't exercise to exhaustion. You should generally stick to 60 percent of your maximum heart rate while pregnant. Also, your heart rate should not exceed 140 beats per minute. A good rule of thumb: Slow down if you can't comfortably carry on a conversation.

Listen to your body. When something hurts, something's wrong, so stop. You should feel like you're working your body, not punishing it. For more signs of danger, click here.

Get up from the floor slowly and carefully
Your center of gravity shifts during pregnancy. That's why you should take great care when you change positions. Getting up quickly can make you dizzy, and cause you to lose your footing and fall.

Cool down
Walk in place for a few minutes or stretch. It gives your heart rate a chance to gradually return to its normal pace.

HOW DARE YOU POST ABOUT EXERCISE

jenny

so we all will not have any excuse saying we did not know

ok fair enough. can i pick and choose my sentences I'd like to go by from the article? I edited where I thought necessary...



Skip outdoor activities
skip your workout

Stand motionless for prolonged stretches,
lie on your side.
Steer clear of sports
Stop exercising immediately
eliminate exercises
Stay on firm ground

Jenny, no fair

Working out really works out
Exercising while you’re pregnant will make you feel vigorous and healthy. A good workout—one designed for pregnant women—will tone your muscles, help control your weight, improve your posture, combat insomnia, increase your circulation, help you develop good breathing techniques, and even help you get back in shape faster after you deliver.

The pluses of exercising
Toned muscles not only make you look better, they also help prevent back pain, swollen ankles, and varicose veins. Why? Because exercise increases your circulation, soothing aching back muscles and helping draw off the extra fluid that can pool in your ankles and feet. Working out also will help you to manage your weight gain. Even an exercise as simple as walking for 30 minutes 4 times a week can keep off unwanted pounds. Regular exercise helps you to stay flexible. Doing 10 minutes of prenatal stretches as part of your workout routine can give you additional flexibility and strength. That’s always a benefit, but flexibility is especially helpful during labor. A good workout will reduce stress, letting you work off your frustrations and anxieties. When you’re finished with your day’s exercise program, you should feel calm and peaceful.

How to begin


A 20-minute walk every day can help prevent varicose veins during pregnancy.





Step one is to choose a fitness program you really enjoy. If you don’t enjoy it, you won’t stick with it. So before you commit to a particular regimen, consider how it will fit your personality and schedule.

Do you love group activities? Then you’d probably enjoy an aerobics class or a pool-exercise class more than some other options.

Do you prefer to use your exercise time to focus inwardly? Maybe swimming or yoga would be more your style.

Do you love the outdoors? Perhaps walking the hike-and-bike trail around the lake would be best for you.

Get your doctor’s okay first
Once you’ve determined what you want to do, consult your doctor. The vast majority of women have normal, healthy pregnancies and can enjoy a sensible exercise program, but some pregnant moms fall into a risk category that makes exercising unwise. This category includes women who’ve had previous miscarriages or premature labors, those with preeclampsia (high blood pressure during pregnancy), and those with heart and lung disease. So before you sign up for 'Expectant Women’s Aerobics' at the YMCA or YWCA, see your doctor.

A good program is an aerobic program
To be aerobic, an exercise must put a reasonable amount of stress on your heart and lungs for about 20 minutes. You’ll know you’re there when you’re breathing harder and sweating. Low-impact aerobics, swimming, pool walking, and walking are all aerobic exercises. Stretching isn’t an aerobic exercise, but it can be a valuable and integral part of an aerobic program, especially when you’re cooling down.

The nine-month stretch
Limit exercise in your ninth month to stretching, walking, stationary cycling, and swimming. If working out seems too much of a challenge, slow down or shorten your sessions. In the final two to three weeks, it’s not really quitting if you want to stop exercising and start resting up for labor.

Clothing can make a difference
Choose an exercise outfit that will deliver until you do. You want clothing that will keep you (and your baby) from getting too hot while you work out, so forget the shiny Lycra for now. You can put together a great outfit by pairing cotton leggings or shorts with an oversize t-shirt. Cotton is ideal because it draws moisture off your skin, and the loose shirt will allow good air circulation. Cotton leotards and tights also are good choices, as are a maternity bathing suit and tights. Avoid sweat pants and sweatshirts that will make you too hot.

Drink plenty of water
There’s always a danger of dehydration during exercise. So drink 2 glasses of water about an hour before you exercise, then a glass halfway through your workout and another glass when you’re done.

Exercise safety tips





About 30 minutes to an hour before you tie on your sneakers, snack on a high-carbohydrate, low-calorie snack, such as raw carrot sticks, a banana, rice cakes, a fruit smoothie, a bowl of cereal, or a bran muffin. You not only deserve a treat, you actually require it. The fact is, you’re now burning carbohydrates faster than expectant moms who don’t exercise, so you need the energy boost a snack can provide.

Exercise is good for you, as long as you allow for the current condition of your body. For example, you should avoid any exercises that require balancing because your center of gravity isn’t where it used to be.

Four dos and four don’ts
1. DO take the time to warm up and cool down.

Always spend 10 minutes warming up before you exercise strenuously and another 10 minutes cooling down when you’re finished. You now need a little more time for your heart and respiration rates to climb and then return to normal.

2. DO wear an athletic bra.

It will provide good support for your breasts, which will be larger and somewhat tender. Not only will an athletic bra make exercising much more comfortable, it will help your breasts retain their shape.

3. DO stop if you feel very tired, dizzy, or nauseated.

Remember, you’re exercising to boost your energy. As always, listen to your body. If it wants to quit, then quit.

4. DO drink plenty of water.

There’s always a danger of dehydration during exercise. So drink 2 glasses of water about an hour before you exercise, then a glass halfway through your workout and another glass when you’re done.

1. DON’T exercise in extreme heat or humidity.

Under these conditions, even a good sweat may not be able to cool your body sufficiently. If you elevate your core temperature–the temperature inside your body–it could endanger your baby. If the weather is hot and humid, head for the pool, a mall walk, or an air-conditioned gym.

2. DON’T exercise while lying on your back after your third month.

Your uterus and baby can press down on major blood vessels, dangerously lowering your blood pressure.

3. DON’T exercise if you become short of breath.

Take the 'Talk Test.' You should be able to carry on a conversation even at the peak of your exercising. If you’re unable to speak because you’re gasping and panting, you’re working too hard. Slow down.

4. DON’T use a hot tub or sauna.

The high temperatures in the hot tub or sauna can raise your core temperature, endangering your baby.