6 Tenets Of Exercising Safely While You're Pregnant
Exercise is always important. But when you're pregnant, it can provide unique benefits that will improve your health while preparing your body for childbirth. A daily workout will help you sleep more peacefully at night; it will give you more energy during the day; and it will reduce your stress level. Exercising will also ease the discomfort that comes with being a mom-to-be, and make bouncing back into shape easier following the birth of your baby.
Even though a regular workout routine offers significant advantages over staying on the couch, you'll need to be cautious. Your body is undergoing changes that can make overdoing it dangerous. In this article, we'll provide the six tenets of exercising safely during your pregnancy.
Consult Your Obstetrician
Your doctor will be able to review your intended workout regimen and identify areas that may present a health risk. If changes need to be made to protect your safety and that of your baby, he or she can highlight them and offer suggestions.
Don't underestimate the importance of this step. Even if you attended a gym on a regular basis prior to becoming pregnant, an aggressive exercise program can do more harm than good. Seek the approval of your doctor.
Hydrate Your Body
Your body can become dehydrated more quickly than you might think when you're pregnant. You're more susceptible to dehydration as a mom-to-be than otherwise. The problem is, it can cause your body temperature to rise, which is dangerous for both you and your baby. Severe dehydration can even cause preterm labor, though the contractions are unlikely to lead to an early childbirth.
Keep a bottle of drinking water within close reach whenever you are exercising. As a general rule, drink eight ounces every thirty minutes. If you happen to be working out in a warm environment (e.g. taking a walk in the sun), drink more.
Control Your Body Temperature
There's a lot you can do prevent your body from overheating. As already noted, drinking plenty of water is helpful. You should also avoid exercising in warm environments. For example, rather than taking a brisk walk in the sun, drive to a local mall and walk indoors. The mall will be air-conditioned. Plus, there will be plenty of people nearby who can offer assistance should you need it.
Avoid Lying On Your Back
Try to avoid exercises that require you to lie on your back for extended periods. The reason is because doing so places excess pressure on a large blood vessel called the vena cava. This vein carries blood to your heart. Placing pressure on it can reduce the amount of blood available to your other organs.
Stick To Low-Impact Exercises
As you advance from your first trimester to your second, and your second to your third, your balance and coordination will seem further out of reach. For this reason, avoid activities that require extra balance. Bicycling is a bad idea, even if you're an experienced rider. Certain sports, such as basketball, tennis, and soccer, can also be dangerous.
Stick to exercises that improve your cardiovascular function and strength without exposing you or your baby to unnecessary risk. Walking, swimming, and light aerobics are good choices. Yoga and mild weight training are also recommended.
Let Your Body Breathe
Wear clothes that fit your body loosely and comfortably. That way, when you sweat, your body will be able to breathe. This keeps your temperature in check and prevents you from overheating. Also important, make sure your shoes fit your feet snugly without being too tight. It's not uncommon to experience swelling in your feet when you're pregnant; move up a shoe size, if necessary.
If you're unaccustomed to exercising, doing so while you're pregnant may seem intimidating. But the effort is worthwhile. You'll sleep better, feel more energized, and minimize your anxiety and discomfort. Follow the six tenets above, however, to make sure you and your baby remain safe while you enjoy the benefits of working out.
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