The American Pregnancy Association suggests that you continue a low impact exercise routine through all three trimesters of your pregnancy. This may be easier said than done at the beginning of your pregnancy when you feel nauseous and tired. Unfortunately, some of your workout habits can exacerbate feelings of nausea, making exercise an altogether unpleasant experience until you're farther along. By knowing what aggravates your symptoms, you can work to prevent them in order to stay active.
Morning Sickness
Most pregnant women know that the term "morning sickness" is a misnomer. The nausea present for the first trimester can hit at any time and worsen when exercising. Some pregnant women may experience nausea more at certain points of the day. If you always worked out in the morning before your pregnancy, your schedule may have to change until you feel well enough to resume your old schedule. Listen to your body to accommodate your symptoms for the first few weeks of pregnancy.
Hunger and Thirst
One of the reasons that you may feel sick when you first get out of bed in the morning is the lack of food in your stomach. Hunger can make your nausea worse while pregnant, so exercising while hungry could make your sickness worse. Stashing healthy, palatable snacks in your purse or gym bag can give you an opportunity to eat a small amount of food before you exercise to help prevent nausea. Staying hydrated can also help stop nausea, so keep a refillable water bottle on hand and drink often.
Lactic Acid
Babycenter.com notes that nausea while exercising could be the result of lactic acid building in the stomach through the working of your muscles. This is normal and usually isn't a problem unless it takes more than two hours for the nausea to subside after a workout. When in doubt, contact your OB's office and describe your symptoms for your OB or a nurse who can decide whether it's a concern.
Prevention
Exercising at a time of day when you tend to feel better can help to ward off some of the nausea you feel while working out. Choosing low impact methods of exercise can also help you feel more comfortable while maintaining an exercise program. Water aerobics, yoga and walking programs are all ideal for pregnant women. If you feel sick each time you exercise, take a break for a week and resume exercise when you're feeling less nauseous.
References
- American Pregnancy Association: Exercise Guidelines During Pregnancy
- FamilyDoctor.org: Exercise During Pregnancy: What You Can Do for a Healthy Pregnancy
- Family Education; First Trimester Basics; Peter J. D'Adamo et al.
- Babycenter.com; 10 Signs of Dancer During Pregnancy Exercise; BabyCenter Medical Advisory Board; Nov. 2006
