You may have planned a vacation before you found out you were pregnant, or just feel like getting away. If you're feeling tired and have morning sickness, however, you may not feel up to traveling too far.
One advantage of going away is being able to spend quality time with your partner and fully embrace the fact that you're going to be parents. When going on vacation, check with travel insurance companies to see if you can get coverage during pregnancy and check the medical facilities at your destination. If you have prenatal records, take them with you. Some airlines may not accept pregnant women on flights after 36 weeks without a doctor's lettter written within 72 hours of the flight confirming your due date and your fitness to fly.
Exercise can help keep breathlessness at bay, and increase the efficiency of your heart and lungs (cardiovascular system), helping you to deal with the physical demands of pregnancy now and in later months.
A cardiovascular workout involves increasing your heart rate for at least 20-30 minutes. However, pregnancy is not a time to start training for a marathon; stick to moderate-intensity workouts. A way to test if you are exercising at the right level is to talk while you are working out (see You are 13 Weeks and 1 Day)-if you can't, lower the intensity.
Try doing interval training, which involves alternating five minutes of cardiovascular workouts with five minutes of toning for the upper body . Breathe out as you lift the weights, and in as you relax.
Breathing deeply allows oxygen to travel to your vital organs and helps the cardiovascular system to function effectively. During pregnancy, it's important to avoid taking short, shallow breaths and to focus on expanding your rib cage and filling your lungs with air.
Excerpted from Pregnancy Day by Day.
Copyright Â© 2009 Dorling Kindersley Limited.
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