Nausea is common during pregnancy, especially in the first trimester, though it sometimes lasts the entire nine months. Although it's commonly referred to as "morning sickness," nausea during pregnancy --- often accompanied by vomiting --- can hit at any time. It's a normal but unpleasant part of being pregnant, and there are steps you can take to ease your nausea. Exercise, with your doctor's permission, may be one way to help.
Benefits of Exercise During Pregnancy
Exercising during pregnancy helps keep you fit and strengthens your muscles, making it easier to carry the extra weight you'll gain. It can help prevent or ease common ailments such as constipation and backache, and may help you sleep better at night. Exercising helps to improve your mood and can give you more energy to complete all the tasks necessary to prepare for baby's arrival.
Yoga and Nausea
One type of exercise that's safe for most pregnant women is yoga, and it may help alleviate nausea. If you were in a yoga program before you became pregnant, tell the instructor that you're pregnant so she can modify your poses if necessary. If you're beginning yoga classes while you're pregnant, look for one geared toward pregnant women. Avoid poses in which you lie on your back after the first trimester, and when doing standing poses, always hold onto something or brace your foot against the wall to avoid losing your balance.
Other Safe Exercises
If you're just starting to exercise now that you're pregnant, walking, swimming and aerobics are safe for most women. Look for an aerobics class for pregnant women to ensure that the exercise isn't too strenuous. Cycling is safe for pregnant women just starting to exercise, though it may be more difficult during the second and third trimesters because of the shift in your center of gravity. During this time, using a stationary bike may be a safer choice. Running and weight training are safe during pregnancy if you were doing these exercises before you became pregnant. Avoid contact sports, scuba diving and downhill skiing while you're pregnant. Fresh air can help relieve nausea during pregnancy, so exercising outdoors may help you feel better. Speak with your doctor before beginning --- or continuing --- any workout routines while you're pregnant.
Other Nausea Remedies
Eating several small meals a day can help relieve nausea during pregnancy. Avoid spicy foods or foods with strong odors or flavors. Nibble on crackers or fruit before you get out of bed in the morning to help avoid morning sickness. Ginger ale or ginger tea can help you feel better as well. Try taking your prenatal vitamin with food or just before bed if it seems to trigger nausea. If your nausea or morning sickness is severe, talk with your doctor.
