Exercise
Not so long ago, pregnant women were told to stay at home and
refrain from exercise. No longer. We know now that regular exercise
is especially good during your pregnancy for both you and your
baby. Exercise promotes a feeling of well-being, relieves stress,
and improves coordination. It also tones and strengthens the
muscles, facilitating an easier labor, and lessens some of the
discomforts of pregnancy. Here are a few safe ways to exercise,
but before you start any exercise in pregnancy, please discuss
it with your doctor first. Swimming is an excellent way to maintain
physical fitness during pregnancy, and also a great way to stay
cool if you are pregnant during the summer months. All standard
swimming strokes can be used. Ideal water temperature is 80
degrees Fahrenheit, and a pool that is not crowded will ensure
that you are not bumped or kicked. For safety, don't swim alone.
Walking
Walking is one of the most convenient and economical ways to
exercise. You can walk almost anywhere and anytime, and all
you need are comfortable clothes and good walking shoes. (You
may need to get a new pair of walking shoes as feet tend to
grow during pregnancy!) When you build up to walking one mile
a day at a brisk, comfortable pace it should take you about
twenty minutes. You should not be walking so hard that you have
trouble breathing or are unable to carry on a conversation while
you walk.
Other Exercise
Both aerobics and stretching programs have been developed especially
for pregnant women. You can participate in a program that is
safe and fun, while at the same time reaping the benefits of
a more rigorous exercise routine.
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Don't
Overdo It; exercise regularly, but avoid getting tired;
and do warm-up and cool-down exercises or gentle stretching
before and after vigorous exercise. |
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Limit
brisk exercise in hot, humid weather. In the summer, seek
out an air-conditioned facility. |
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Do
not exercise if you are not feeling well or have a fever.
|
| • |
Avoid
exercises that make you overextend your muscles or lie on
your back for long periods. |
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Avoid
deep knee bends, full sit-ups, double leg raises, and touching
your toes. |
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Avoid
high-impact aerobics as these are hard on the joints, and
wear a supportive bra. |
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Stop
if you feel nauseated, dizzy, short of breath, or if you
develop a headache or abdominal pain. |
| |
Drink
plenty of fluids to avoid dehydration. |
Common Concerns
Working Outside the Home
Like many women, you may decide to continue working during your
pregnancy -- and return to work shortly after giving birth.
Depending on the nature of your job, you may decide to work
through the majority of your pregnancy. Talk to your doctor
if you have concerns. Consider and discuss the following conditions
you may be facing in the workplace:
| • |
Do
you work around chemicals, gas, dust, fumes, or radiation?
|
| • |
Do
you lift heavy loads, work at heights, or use dangerous
machinery? |
| • |
Do
you sit or stand for most of the day? |
| • |
How
far is your work from your home? Will you feel up to a long
commute? |
| • |
How
stressful is your job? |
| • |
What
are your employer's policies on pregnancy and maternity
leave? |
| • |
What
are your additional responsibilities at home? |
Some women will not have the luxury of these considerations.
If you are going to be a single parent or need two incomes to
make ends meet, you will have to work during pregnancy regardless.
Family Involvement
Children of most ages are aware that changes are happening in
the family. If you have children it is important for them to
understand what is going on. Try to involve them in discussions
about the baby on the way. It helps to use books with pictures
to aid in their understanding of pregnancy, childbirth, and
the development of the unborn child. Be observant of how they
react to the news of the new baby. Let them know ahead of time
who will be taking care of them while you are in the hospital.
Traveling
You should be able to travel easily during pregnancy if a few
precautions are taken. If you are going on a long bus or car
trip, plan to stop every two hours to get up and walk. This
will reduce leg cramps and swelling that can be associated with
late pregnancy. When going on a plane or train, ask for an aisle
seat. Commercial airlines usually allow women to travel up to
the 36th week of pregnancy, with a note from a doctor. Avoid
traveling in private planes above 9,000 feet in altitude, as
they are often not pressurized.
Ask your doctor for a copy of your medical records to take on
extended trips during the late stages of pregnancy. Make sure
to wear your seatbelt every time. When you do, put the lap belt
below your abdomen and place the shoulder belt between your
breasts. Tighten both so that they are as snug as possible while
still being comfortable.
Adapted from "Your Pregnancy: A Month-by-Month
Guide to Care", Ross, Columbus, Ohio, 1995.
