Fitness During Pregnancy
Pregnancy is a natural time for women to begin making health a priority. Focusing on a healthy diet and exercise will likely be encouraged by your doctor. But starting a fitness routine can be intimidating if you have never exercised before or if you feel unsure of what is safe to do during your pregnancy. So, where should you start? Start by consulting your physician. Your physician is most familiar with your individual health and pregnancy and can make specific recommendations for you that may not apply to all women. There are also certain conditions that may preclude you from exercising.
The American College of Obstetrics and Gynecology (ACOG) recommendations state that it is safe and healthy for women with uncomplicated pregnancies to engage in at least 30 minutes of moderate activity on most or all days of the week. This exercise may improve your mood and sleep as well as aid in keeping you healthy throughout your pregnancy.
ACOG recommends that you avoid any activities that increase your risk of falling or being hit such as downhill skiing and contact sports. You should also avoid lying on your back after the first trimester as this may restrict blood flow back to your heart. You may be more likely to overheat, so avoid exercise in hot, humid weather, drink plenty of water and wear loose, comfortable clothing. During pregnancy, hormones cause your joints to loosen and this will give you a sense of greater flexibility; however, do not overstretch, as it may be possible to damage your joints. Some fitness experts also recommend that you avoid inversions and twists; consult your personal physician if you are interested specifically in these types of activities.
Although we all hope that each pregnancy is healthy, there is always a possibility of complications. It is important to always pay attention to your body. If you notice bleeding, cramping, dizziness, persistent headaches or anything unusual for you, stop your exercise immediately and consult your physician.
Once you’ve been cleared by your doctor, what should you do? Always begin and end your exercise routine with a five to ten minute warm up and cool down including very light activity and stretches. Walking is great exercise in which almost everyone can participate. You can start with as little as five minutes if you have not been exercising regularly. If you have been exercising regularly, you can probably simply continue what you’ve been doing. If you are a very serious athlete and exercise intensely, you should consult your personal physician for specific parameters for yourself. Your physician may give you a heart rate range to stay within during your exercise. If no heart rate range is given, monitor your intensity by making sure you can always carry on a conversation comfortably. As you feel more fit, increase the duration of your exercise. Some days you may feel better than other days; this is natural and you should go easier on the days you feel less energetic. As your pregnancy progresses you may feel it becomes more difficult to carry on your exercise routine. Just continue what you feel comfortable doing. Pregnancy is not the time to push yourself to your limits.
.
Other activities that may be enjoyable during pregnancy include resistance training, swimming, stationary cycling, yoga and group fitness classes. Many gyms and studios now offer prenatal exercise classes, which are taught by certified trainers. If you are not comfortable starting your own program, or if you just want the social interaction of a group, check out your local gyms and studios and try a few classes. These classes also provide you with a great social network of other moms-to-be and many gyms and studios offer partner fitness classes if you want to spend some extra bonding time with your partner. If you prefer more privacy but would also enjoy specific instruction, check out some prenatal fitness or yoga DVDs at your local library or hire a personal trainer with experience in prenatal fitness. Some trainers will even come to your home. If you choose to participate in exercise at a studio or with a trainer, make sure to get a note from your doctor releasing you to exercise as many studios and trainers will require this before beginning.
The most important thing to remember throughout your exercise program during your pregnancy is to listen to your body. If something feels too challenging or uncomfortable to you, don’t do it. Have fun and enjoy fitness during your pregnancy!
