Archive: August 2007

Baby on board?

Take these ideas to heart when you're working out while you're pregnant

by Lara Alspaugh

So you’re pregnant! Congratulations! What does that mean for your exercise routine? A lot. Whether you’ve been a weekend warrior, a religious runner, or a casual walker, your exercise routine may need to change to support your pregnancy and keep you and your baby safe. Consider these tips as you exercise through your pregnancy.

As always consult your health care provider before beginning, continuing or changing your exercise routine. There are some conditions in pregnancy where exercise would be contraindicated and your health care provider is in the best position to council you on those risks.

While you may get the go ahead for certain activities in early pregnancy, make sure you keep your provider apprised of what you are including in your exercise routine – as your pregnancy progresses your needs as well as the baby’s change.

Exercise moderately. If you cannot talk while you’re exercising, you’re over doing it. Remember that your baby is also counting on you for its oxygen supply, If you’re compromised, so is the baby.

Avoid lying on your back after your first trimester. Because of the extra pressure of your growing belly, lying on your back decreases oxygen flow to the baby. If you become faint or nauseous, lie on your left side to increase blood flow.

Avoid exercises that can increase your risk of falling, being hit or that can generate increased vibrations. Keep in mind that even exercises you are accustomed to may become risky because of an increase in weight, difference in center of gravity and balance. Exercises to avoid?

Bike riding at later weeks (unless on a stationary bike), tennis (lateral movements may prove difficult and increase risk of falls), skiing, roller blading, softball, racquetball, basketball … if you’re unsure at all about the safety or risk of an activity avoid it until you ask your health care provider. Be aware of your changing body. When I begin a new child birth education class, I always start by asking the parents to share one bothersome thing about pregnancy (and one great thing!). I consistently hear that it is very difficult for women to slow down, decrease their activity level and accept the changes in their body and routines.

Every body reacts differently to pregnancy. One may, or may not, be able to maintain a high level of fitness throughout pregnancy. What’s important in the end is that we have a healthy mom and baby, so listen carefully to what your body is telling you, and respond appropriately.