Specific Sports Guidelines for Pregnancy
- Jog in the coolest part of the day.
- Jog in air-conditioning if the temperature is above 80 degrees or humidity is above 90 percent.
- Make sure you are always comfortable, not overexerting yourself, but feeling well.
- Consider wearing a maternity support after the 5th month (see figure 15-1B).
- Wear well-cushioned athletic shoes that are wide enough and fit well.
- Wear an athletic bra with extra support.
- Wear layered clothes that can be removed as you warm up.
- Take water with you.
- Stay within a 15-minute radius of home.
- Consider jogging on grass to lessen impact.
- Take a cell phone with you in case of emergency.
- Be flexible with your workout goal and ready to decrease distance if you do not feel well.
- Avoid strenuous hills.
- Stick to populated areas.
- Avoid sprinting.
- Walk if you feel uncomfortable.
- Wear a heart rate monitor and do not let your rate go over 150; 140 if you are over 40.
- Spend the last 10 minutes walking to cool down.
- Avoid crowded pools in which you might be kicked.
- Avoid pools that feel too warm.
- Keep a water bottle poolside and finish it by the time you are done.
- Skip your "no breathers" until after pregnancy.
- Stop and rest if you are short of breath.
- Wear swim fins if you are having trouble moving through the water.
- Stand in the pool or sit at the pool side for five minutes after swimming to avoid light-headedness or dizziness.
- Avoid flip turns if they feel uncomfortable or lead to dizziness.
- Avoid crowded classes where you might bump into your neighbor.
- Leave if the room becomes too hot.
- Have water available, and drink every 10 minutes.
- Work at your own pace, do not push yourself past what makes you comfortable.
- Avoid advanced step or kickboxing classes due to risk of falls.
- Do not participate in any repetitive bouncy or quick-stretching motions.
- In the third trimester, do not lie on your stomach.
- In the third trimester, lie on your side instead of your back whenever possible.
- Use your own towel and wash your hands to prevent illness.
More on: Postpartum
From The Active Woman's Health and Fitness Handbook by Nadya Swedan. Copyright © 2003 by Nadya Swedan. Used by arrangement with Perigee, a member of Penguin Group (USA) Inc.
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