Problems with nausea strike 70 to 80 percent of all pregnant women. Some obstetricians recommend exercise to try to control nausea; in other women, exercise is part of the problem. You can take steps against it, but you may not be able to alleviate it entirely, especially in early pregnancy.
Why Nausea Occurs
Hormones are largely responsible for general morning sickness. Your pregnancy ups your body's production of both estrogen and Beta HCG, which can make you feel nauseous. When you add exercise on top of that, lactic acid increases in your stomach as well. The more strenuously you exercise, the more lactic acid your body produces. When this occurs on top of hormonal increases, the result is often nausea, whether or not you have previously suffered from morning sickness or not. Sometimes you might not feel sick until after you've exercised and levels of lactic acid have peaked, especially if you were a regular exerciser before you got pregnant.
What To Do
Drinking plenty of water is your best defense against exercise-induced nausea because water will neutralize the acid in your stomach. Start with an 8-oz. glass of water before you begin exercising, and keep a water bottle with you or nearby. Sip from it frequently while working out. Nibbling on crackers or a slice of bread will also help absorb the acid.
Prevention
It requires a lot of activity to increase your lactic acid. Nausea from exercise is usually an indication that you worked out too energetically or hard. You might want to tone down your exercise sessions during your pregnancy. If you're used to going all out, cut back a little to a mid-exertion level. If you've never exercised before, do gentle exercises, such as walking. Your goal during your pregnancy should be to maintain your current fitness level, not to improve it. Always spend 5 to 15 minutes warming up and cool down slowly afterward as well. Sudden changes in activity level also contribute to lactic acid buildup.
Warnings
If you experience extreme nausea or actually vomit, stop what you are doing and call your physician. Also consult with your health care provider if nausea begins during exercise and persists after you've stopped, even though you have hydrated yourself and taken steps to rectify the situation. There are certain things you should not be doing anyway during your pregnancy, such as lying flat on your back or any activity that involves sudden changes in position, especially as your baby grows. It's a good idea to clear any exercise routine with your physician during pregnancy.
