While this is not time to prepare for a triathlon, or dancing on ice competition, it is a great time to be as fit as you can be for delivering your baby. After getting the OK from your healthcare provider to engage in a pregnancy fitness protocol remember these healthy exercise tips.
If you are a beginner start slowly, be comfortable and do not over exert yourself. Start with 5 minutes of exercise per day and add 5 minutes each week until you reach 30 minutes.
Listen to your body and reduce the intensity, duration, or frequency of your exercise as your body signals you to slow down. Stop exercise and call your healthcare provider if you experience:
- Blurred vision
- Dizziness
- Nausea
- Fatigue
- Shortness of breath
- Chest pain
- Vaginal bleeding
Avoid exercise in extremely hot weather or when you have a fever. Avoid scuba diving during pregnancy as this puts the baby at risk for decompression sickness. You should also avoid exercise that puts you at high risk for injury with baby on board.
- Take the talk test. You should be able to talk normally to another person while exercising.
- Wear comfortable clothing, a support bra and shoes with good arch support.
- Drink plenty of water to help keep you from overheating and dehydrating.
- Consume enough calories daily to accommodate you and the baby, but don’t overdo it.
The idea that you are eating for two is on the right track, but you only need about 300 to 600 more calories per day.Your healthcare provider will work with you on the ideal amount of weight you should gain during your pregnancy, which is based on your weight at the time you get pregnant, along with other considerations. If you are underweight you should gain about 28 to 40 pounds.
If you are of normal weight you should gain about 25 to 35 pounds.
Overweight women should gain 15 to 25 pounds and obese women should gain at least 15 pounds.
- After the first trimester you may be advised to avoid exercise lying on the back as this may decrease blood flow to the baby. In fact, some practitioners recommend lying on your side to sleep, as this reduces the pressure on the lower back. Place a pillow between your legs, one under your abdomen and one behind you for back support.
- Take plenty of breaks, and use good breathing and posture techniques.
- Try a new mode of moderate exercise: check out a dance, yoga, pilates, or swimming class offered for pregnant women in your neighborhood. There also many fitness resources on the web for pregnant women. Most important tip of all--have fun!
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