Putting together a safe exercise plan when pregnant
Exercising when pregnant is not only acceptable, in many cases it is recommended. However, you can't exercise as strenuously or as often as you did when you were not pregnant. So, how do you put together a safe exercise plan when you are pregnant? Well, this really is reliant on a several factors. For example, it depends on when you start and whether your pregnancy is complicated.
Basically, as a rule of thumb you want to start by consulting with your doctor, however, if you exercised regularly before becoming pregnant, continue your program, with a few modifications. If you were not exercising before you got pregnant, it can be a good idea to do so, but you will want to start out slow and gradually build up. Your health care professional will be able to give you some tips for how to get started, and what to watch out for.
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Because pregnancy is such an individual thing there is no one right answer to what a safe exercise plan is when pregnant, but there are some generalities that can be discussed to help you figure out what is best for you.
First, if you have any of the following you will need to limit your exercise during pregnancy, and make sure your doctor is aware of your fitness levels:
- pregnancy-induced high blood pressure
- early contractions
- vaginal bleeding
- premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early
Second, you want to make sure that you really listen to your body. Your body is going to let you know when you are doing too much, or if it is responding well to the exercise. As you get further along in your pregnancy you will have less room to expand your lungs, so less strenuous exercise becomes a necessity in order to get enough oxygen to you and the fetus. If your body is saying stop, do it.
If you feel any of the following you need to recognize that this is the way that your body is signaling that it's had enough:
- fatigue
- dizziness
- heart palpitations (your heart pounding in your chest)
- shortness of breath
- pain in your back or pelvis
Fourth, you have to realize that as a pregnant person you are going to naturally run a little hot, and it isn't good for your baby if you become overheated. If your body heats to temperatures greater than 102.6 degrees Fahrenheit (39 degrees Celsius) it could cause problems with the developing fetus - especially in the first trimester. So getting too hot because of exercise can lead to birth defects and complications. If it is hot outside, do not work out outdoors. If you can help it, you will want to try and get your exercise in during the cooler parts of the day, so before 10 and after 4.
Last, realize that some exercise makes it harder to realize you are overheating or working too hard. For example, swimming may not put the strain on your body other exercise does, and the water can make you feel like you are staying cool, while internally you might be hot. So, just remember to judge your circumstances.
