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You Go, Girl!
Exercise Your Way Through Pregnancy
By Dr. Denise Taylor
Congratulations on making a wonderful choice for your health and your baby's health. Women who continue to exercise in pregnancy have higher self-esteem, a more positive attitude about pregnancy and easier labors. Some guidelines are important, however.
- Moderation is key! Now is not the time to increase your mileage or take up a new sport. Pregnancy increases the demands on your heart and lungs. If you are a serious athlete, you'll need to cut back the intensity of your workouts halfway through pregnancy (20 weeks from your due date).
- Pregnancy loosens your joints in preparation for giving birth. You become more flexible but also more prone to sprains and strains. Be sure to warm up well before exercise. If you lift weights, cut back the weight and increase the repetitions. And never, ever hold your breath while lifting weights or grunt to help you lift more. Always exhale slowly when lifting weight.
- The weight of the baby becomes an important factor around 20 weeks. Your balance is off. Sports requiring sudden movement or balance should be stopped by then. Even bicycle riding becomes dangerous in traffic, where a fall could be very serious. Consider changing to a stationary bike at this time, if you like bicycling.
- Don't get overheated. Raising your body temperature is dangerous for you and Baby. Exercise doesn't actually increase your body temperature significantly, but your environment does. During the summer, try to exercise before 8 a.m. or after 6 p.m. Also, humidity makes it hard for your body to get rid of heat. This is why hot tubs are a bad idea, too – they raise your temperature very rapidly without your realizing it. If the temperature and the humidity are higher than 80 degrees, exercise indoors or in a swimming pool. If you can't afford a health club, go to the mall and start walking!
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