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Health: In Shape
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It’s safe to say that when you become pregnant, lots of changes take place. Dropping exercise from your routine shouldn’t be one of them. The last doctor to think that exercise was dangerous for pregnant women was probably Hippocrates, so keep that gym membership. You will want, however, to take a closer look at your exercise regimen and possibly modify your current workout. By following some simple guidelines, you and your baby will enjoy a happier, safer pregnancy. As always, first check with your physician. The benefits of exercising during pregnancy are plentiful. When you exercise, your body releases chemicals called endorphins that give you energy. Not only will you fight fatigue more effectively, but you’ll feel less stress and anxiety as well. Secondly, by strengthening the muscles in your legs and back, one can correct the postural problems and reduce the lower back pain that results from the added weight of your baby. As a bonus, those same strong muscles that keep your back pain-free will make labor and delivery easier. Being physically fit also can reduce the amount of time spent in labor something most expecting mothers are interested in minimizing. Exercise also helps you sleep more restfully at night. Last, but not least, is the issue of baby weight. Although it is inevitable, and important, that you gain some weight to support the baby, you can control what kind of weight is gained. By exercising, you reduce the amount of fat mass gained and increase your percentage of lean muscle mass. This, in turn, makes it easier to get back to your pre-pregnancy figure after delivery. Take baby steps Exercising while pregnant takes some preparation and caution. The first step is to consult a doctor to review your exercise plan. This is especially important now that you are exercising for two. When planning your workout, it’s important to avoid extreme altitudes and hot, humid weather. The thin air at high altitude means that there is less oxygen to be supplied to you and your baby. Exercising in extreme heat and humidity increases body temperature, which may lead to overheating and dehydration. This leads us to our next reminder drink plenty of water not only during your workout, but in the hours leading up to it as well. The next question is, what kinds of exercises are best for pregnant women? First, even though you’ll be excited to jump right into your new routine, start slowly. Try walking for 10 minutes a day, increasing by a couple of minutes each week. If you’re someone who exercised before pregnancy, you may be able to maintain your current regimen, but remember that due to the daily changes in your body, you may need to modify it from day to day. During the first trimester you may be able to do most activities but should avoid contact sports (sit out this rugby season) and high-risk falling activities such as horseback riding or snowboarding. As the pregnancy progresses, intensity levels may also need to be modified. After the first trimester avoid exercises in the supine (on your back) position as they may decrease blood circulation to your baby. As you move along After the second trimester, any ballistic movements, such as jumping or running, should be avoided. Also, be aware that the added weight in your abdomen has shifted your center of gravity forward, so your balance may be compromised. Weight training can be done to help tone muscles, but keep it light. Heavy weights typically cause the lifter to hold their breath also known as the “valsalva maneuver.” Holding your breath puts added pressure on the abdominal cavity, which can cut oxygen supply to the baby. To this end, a good rule of thumb is to modify your exercise intensity to the point that you can carry on a normal conversation. No working out to exhaustion until after that baby is delivered. Lastly, all pregnant women should know the signs of when to stop, and most of all, to listen to their bodies. If you feel dizziness, shortness of breath, faintness, have difficulty walking, contractions or vaginal bleeding it’s time to quit for the day and call your doctor immediately. Sarah Kuyper is assistant sports performance director at Velocity Sports Performance in Irvine. For information: www.velocitysp.com/irvine/ |
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