Staying Fit While Pregnant
The Novice: Walking and Water Spell R-E-L-I-E-F continued...
For one thing, by doing exercises that strengthen the muscles supporting the
uterus, women stand to experience fewer complications like backaches, ankle
swelling and fatigue during pregnancy, and their bodies will be better prepared
for the rigors of childbirth, too.
Exercise also typically reduces stress and enhances body image, so pregnant
women who are working on their fitness level often feel better about
themselves. Such was the case for Dena Higgins, a nurse from Carlisle, Pa., who
took MOTHERWELL water aerobics classes twice a week before her son, Joshua, was
born last December.
"It was so nice to go exercise at the end of the day, get away from work
for a while and just concentrate on myself and the baby," recalls Higgins.
"It just made me feel so much better." In fact, Higgins admits while
she wasn't successful at fitting in a regular exercise routine before
pregnancy, she's hooked now and is already taking a mom-infant class.
Of course, that doesn't mean it's time to suddenly get hard-core,
Incorporating some moderate aerobic activity, such as walking or swimming,
and some flexibility and strengthening work, like yoga, is all any pregnant
woman needs, says Berk. About 20 to 30 minutes of brisk walking three to four
times a week is plenty, four to five times if you're trying to minimize weight
Overexertion may cause a dangerous reduction in blood flow to the fetus, so
the American College of Obstetricians and Gynecologists recommends
mild-to-moderate exercise and stopping when fatigued. (It recommends
mild-to-moderate exercise at least three times per week.) Rather than targeting
a specific heart rate, many experts say it's more important for women to pay
attention to "perceived exertion," which is basically how hard they're
breathing and feel they're working.
"You don't want to push yourself beyond your individual tolerance level,
and the best measure of that is your own breath," says Berk. "You
should never be breathing so hard that you can't talk." You may also feel
differently from one day to the next, "so you really need to listen to your
body and exercise according to how you feel that day," says Berk.
To help make sure your baby's handling the extra effort, Berk suggests
taking some time each day to count your baby's kicks. Fetuses usually kick at
least five times an hour, but since babies have 20-minute sleep cycles, if the
baby doesn't kick five times, try counting again for a second hour. If you have
concerns, check with your health-care provider.
Don't panic if the kicks get more active right after you've exercised,
either. Your baby is just responding to a rush of oxygen and glucose that's
been diverted temporarily during exercise. It's nothing to worry about as long
as you're not overdoing it, she says.