You're overjoyed to discover that you're pregnant, but you're afraid of missing out on your daily, heart-thumping, sweat-inducing workout. There's no need to worry. As long as your doctor has given you the green light and your pregnancy is proceeding normally, you can still enjoy your daily exercise routine at an intensity not far below your pre-pregnancy level.
What is Strenuous Exercise?
There is no single definition of "strenuous exercise" for pregnant women. Decades ago, the conventional wisdom said that all pregnant women should keep their heart rates below 140 and to stop exercising the moment they felt tired. In 2010 days, the medical community generally believes that the amount and intensity of exercise appropriate for pregnant women varies from woman to woman. Pregnant women who are in fit condition, have a normal pregnancy and are accustomed to exercise may be cleared for intense workouts that would be considered strenuous to a woman not used to exercise or with a precarious pregnancy. Each woman must discuss with her doctor what level of exercise is appropriate for her.
Effects on Baby
Most doctors believe that strenuous exercise alone does not harm a fetus. In an interview on the "Parents" magazine's website, Dr. Bruce K. Young, professor of obstetrics and gynecology at New York University School of Medicine, notes that "there is no real evidence that exercise is linked to miscarriage." That said, pregnant women must be careful not to overheat while exercising. According to BabyCenter, overheating increases the chance of miscarriage in the first trimester and might even give rise to birth defects. The risk of overheating rises with the intensity of your workout. According to the American Congress of Obstetricians and Gynecologists, if you can't hold a conversation while working out, you're probably pushing yourself too hard.
Effects on Mother
When pregnant, strenuous exercise will likely tire you much faster than it did prior to your pregnancy. This is because pregnant women's blood volume increases by about 50 percent, and the heart has to work extra hard to keep the blood circulating. In addition, while exercising--or even while not exercising--you may find yourself becoming short of breath quicker. Breathlessness doesn't mean that you're out of shape, however. According to the "Parents" website, pregnant women frequently find themselves breathless because they have to lower the carbon dioxide levels in their blood, which are extra high because the carbon dioxide in their baby's body is transferred to the mother's blood.
Exercises to Avoid
If you are in good physical condition and your pregnancy is progressing normally, your doctor will probably approve you to continue working out as before. However, certain exercises are considered off-limits to most pregnant women, including scuba diving, horseback riding, downhill skiing or any form of exercise that increases your chance of falling or impacting your abdomen. Moreover, women should avoid taking on a new form of exercise or intensifying their normal routine while pregnant.
Safety
Pregnant women should always listen to their bodies while exercising, strenuously or otherwise. As the website NetWellness points out, even though there is no need to limit the duration or target heart rate while exercising, pregnant women should alter their workouts as dictated by their bodies. If you experience dizziness, cramping, spotting, nausea or heart palpitations, stop exercising immediately. If these feelings persist after you've cooled down, call your health care provider. Also, pregnant women should take particular care to stay well-hydrated, drinking one cup of water for every 20 minutes of exercise.
References
- Parents: Is It Safe to Exercise During Pregnancy?
- American Pregnancy Association: Top Recommended Exercises
- BabyCenter: Great pregnancy exercise: Low-impact aerobics
- The American Congress of Obstetricians and Gynecologists: Exercise During Pregnancy
- Stephen M. Pribut, D.P.M.: Exercise and Pregnancy
- NetWellness: Exercise in Pregnancy
