Total Fitness Network : Environment & Safety : Pregnant? No need to stop working out!

By Therese Iknoian

Pregnant? No need to stop your workouts! One friend of mine before her first child continued to pace off 3-5 miles several times a week, putting in her last 4-mile walk in about 58 minutes, barely 18 hours before she went into labor!

Whether you walk, run, swim, or whatever, staying with it during pregnany will keep you healthier, although you might have to modify your workouts a little and pay more attention to posture, drinking water, or hazards from falling or slipping during climbing or hiking.

The American College of Obstetricians and Gynocologists finally a few years ago issued a more realistic set of guidelines for exercising during pregnancy that took account differing degrees of fitness. The original guideliness from 1985 were safe, but left many active women fearful of doing much exercise. With guidance from your physician, ACOG now states, most women can continue to walk regularly and briskly, which will contribute to their health with minimal risk to the developing fetus.

How intense? -- The new guidelines allow for "mild to moderate" intensity and recommend using perceived exertion as a good way to measure intensity. Some very fit women may be able to maintain high-intensity exercise, especially if it's non-weight bearing, such as cycling or swimming.
How often? -- Regular exercise (at least three times a week) is better than sporadic workouts. Get into shape before you're pregnant, then continue the program.
How long? -- Avoid exercising to exhaustion. Your normal routine of a 20-45 session can probably be continued. Longer than that might increase risk to the fetus.

Other factors to pay attention to:

Over-heating-The fetus can't cool itself as you can through sweating, so be sure to exercise in the early morning or late evening, and to wear loose, sun-protective clothing.
Dehydration-Because of the need to maintain normal body temperature, the guidelines emphasis the need for proper hydration to speed your and your fetus' ability to stay cool. As before pregnancy, drink six ounces of water every 15-20 minutes of exercise, and drink before you feel thirsty.
Posture-Because of the increased weight in front of you, it might initially feel natural to allow your back to sway. This causes some of the low-back pain common in pregnancy, so be sure to tighten your abdominals and keep your hips tucked under you all the time.
Exercise on your back-Contining abdominal exercises is important, but avoid those done on your back after the first trimester because it may decrease blood supply to vital organs and the fetus. Instead, practice pelvic tilts either on all fours or while standing (feel as if you're tucking your hips under you by tightening your abdominal muscles, hold for few seconds, release, then repeat.)