Staying
in shape while you are pregnant is important;
it may even result in a shorter labor. According to one study, expectant
mother who worked out three times a week had 21 percent fewer cesarean sections
and faster recoveries.
Or
course, use common sense. Avoid any exercise that may cause you to fall
(skiing, horseback riding). Skip high altitude and underwater sports, which
diver too much oxygen from the fetus. Avoid exercises that require you to lie
on you back (sit-ups, some yoga and aerobic positions), to keep the weight of
your uterus from constricting blood flow through the vena cava, which returns
blood to the heart. Finally, follow the MOM rules:
* Moderation.
Exercising too hard diverts blood and nutrients from the baby. You should be
able to converse while working out. Drink plenty of water to keep cool; and elevated
core temperature can harm the fetus.
* Orientation.
Consider your physical condition before you become pregnant. Don’t radically
increase your level of physical activity, if you weren’t formerly active, try
walking or short low-impact workouts on a treadmill or other cardiovascular
machine.
* Modify. Even
athletes fee more taxed during pregnancy. Many women dial down their workouts
by as much as half. Switching to swimming or water aerobics can reduce stress
on the joints. Walk instead of running once you reach the middle of the second
trimester.
Low-impact
exercises are best for pregnant women. Avoid activities that involve hopping,
or jumping, such as jogging.
Alcohol, Coffee, and
Other Concerns
While
protecting your own health, you’ll also want to protect the health of your
child. Everything you consume finds its way to the baby, so do not eat or drink
anything that can harm it. One of the most important things a mother can do for
her unborn child is eat well. She should consume a balanced diet.
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MARCH 15
