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Pregnancy Wellness

Prenatal exercise do's and don'ts

Exercise is an important part of staying healthy during your pregnancy. Here are some tips:

DO:

Snack first. About 30 minutes to an hour before you start your exercise, snack on energy-supplying foods such as a banana, rice cakes, a fruit smoothie, cereal, or a bran muffin.
Warm up and cool down. Always spend 10 minutes warming up before you exercise and another 10 minutes cooling down when you’re finished. You need a little more time for your heart and respiration rates to climb and then return to normal.
Wear an athletic bra. It will provide good support for your breasts, which will be larger and somewhat tender. Not only will an athletic bra make exercising much more comfortable, it also will help your breasts retain their shape.
Wear breathable clothing. Workout clothes should keep you and your baby from getting too hot. Pair cotton shorts with an oversize T-shirt. Cotton is ideal because it draws moisture off your skin, and the loose shirt will allow good air circulation.
Stop if you feel very tired, dizzy, or nauseated. Listen to your body. If it wants to quit, then quit.
Drink plenty of water. Drink two glasses of water about an hour before you exercise, then a glass halfway through your workout, and another glass when you’re done.
Match the exercise to your body. Exercise is good for you, as long as you allow for the current condition of your body. For example, avoid any exercises that require balancing because your center of gravity isn’t where it used to be.
Do get your doctor’s permission.

Exercise in extreme heat or humidity. Under these conditions, even a good sweat may not be able to cool your body sufficiently. If you elevate the temperature inside your body, it could endanger your baby. If the weather is hot and humid, head for the pool, a mall walk, or an air-conditioned gym.
Exercise while lying on your back after your third month. Your uterus and baby can press down on major blood vessels, dangerously lowering your blood pressure.
Exercise if you become short of breath. Take the "Talk Test." You should be able to carry on a conversation even at the peak of your exercising. If you’re unable to speak because you’re gasping and panting, you’re working too hard.
Use a hot tub or sauna. The high temperatures in the hot tub or sauna can raise your core temperature, endangering your baby.