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Aerobic
Exercise During Pregnancy
Aerobic activity
is a great way to stay active while you are carrying your baby,
but there are a few changes you will need to make to a general aerobics
program to keep it safe for the pregnancy.
Aerobic exercise
increases your body temperature, and it is very important not to
over-heat while pregnant. Exercise should not be too long or too
intense. Be aware of the room or air temperature too, since a very
warm environment will can cause you to over-heat more easily and
quickly. Don't dress too warmly, and drink cool water throughout
the exercise.
You want to
select non-impact or low-impact aerobic activities that do not have
twisting movements. Excellent choices include swimming, walking,
or biking. Taking a prenatal exercise class is also a great idea
since instructors should be knowledgeable about modifications during
pregnancy. Keep your heart rate in the moderate range. Low moderate
is fine for women who are just starting out. Use the perceived
exertion scale to evaluate how hard your body seems to be working,
and keep it on the lighter side.
Since aerobic
activity recommendations are highly individualized based on pre-pregnancy
fitness level following your own intuition and comfort level is
your best measure for the right intensity and amount of exercise
for you. As a general guide you should be able to talk comfortably
and should not be short of breath. Of course, you should always
consult your obstetrician before beginning any aerobic exercise
program.
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