Fitness
GET PHYSICAL
By Dana Sullivan
Exercising during your pregnancy is one of the best things you can do
for yourself--and your baby. Regular exercise (walking or swimming for
30 minutes three or more times a week, for example) will help you
control your weight, reduce the risk of some illnesses associated with
pregnancy, and may also help you sleep better at night. Add some
strength-training to keep your muscles toned and strong, and to help
with your posture as your center of gravity shifts along with your
growing belly.
The latest research shows that regular exercise
is not only smart and safe for pregnant women, but may also
enhance their experience. "Many women say that exercise reduces the
aches and pains associated with pregnancy, and boosts their energy
levels and self-esteem," says prenatal fitness expert Larry A. Wolfe,
Ph.D., director of the clinical exercise physiology laboratory at
Queen's University, in Ontario, Canada.
Wolfe says that while
there's no proof that exercise shortens labor or makes it less painful,
or that it will prevent certain complications, many women who have
participated in his research have told him that it gave them the
stamina they needed to endure labor. Also, that being in shape made
recovery from childbirth easier.
Even if you hadn't been
exercising before your pregnancy, there's no reason you can't start a
mild program now (with your physician's approval, of course). In fact,
if there are no complications associated with your pregnancy, your
physician will probably recommend it. "Our research suggests that
regular exercise may reduce a women's risk of developing two of the
most dangerous illnesses associated with pregnancy: gestational
diabetes and preeclampsia," says Wolfe.
That's reason enough
to ask your physician to recommend a prenatal fitness class. Remember,
this isn't a time to train hard; your goal should be to maintain a
fitness level you feel good about so you can reap the physical and
emotional benefits during your pregnancy, withstand labor, and recover
from childbirth more quickly.
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Exercise Guidelines from the American College of Obstetricians and Gynecologists
Regular exercise gives
you energy and keeps you healthy during pregnancy. It also helps you
feel better during a time when your body is undergoing tremendous
change. But it's not a time to overdo it. Here is a summary of the
current exercise guidelines from the American College of Obstetricians
and Gynecologists:
- Continue mild to moderate exercise routines at least three days a week.
- After 20 weeks, avoid doing exercises on your back, since they can decrease blood flow to the uterus.
- Never exercise to exhaustion.
- Don't exercise in hot, humid weather or when you are sick with a fever.
- Drink extra water on the days you exercise.
- Avoid activities that may cause you to lose your balance, especially during your third trimester.
- Stop exercising immediately and call your physician if you
experience any of the following symptoms: pain; vaginal bleeding;
dizziness or lightheadedness; increased shortness of breath; rapid
heartbeat; difficulty walking; uterine contractions and chest pain;
fluid leaking from the vagina.
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About The Author
Nevada-based freelance writer Dana Sullivan is a frequent contributor to Your Baby Today and also writes for Fit Pregnancy and Parenting. She's mom to Liam, 4, and Julia, 2.
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