Tip #84: Pregnancy Health: Exercise, And Why I Still Run

So you've taken the positive pregnancy test.  You've started making some lifestyle changes already...cutting back on caffeine, extra water, extra sleep (Tip #83: Pregnancy Health: Nutrition)...but have you thought about exercise?  If not, you should!  Both for baby's sake and yours.  There is an old school thought that pregnancy is a condition of frailty in which you must not exert yourself in any way or you will harm the baby!  Though there are precautions you should take, like not lifting heavy weight and not exercising to the point of exhaustion, the view that you are "frail" when pregnant is highly flawed.  I have seen the looks on some people's faces when I tell them I still run while I'm pregnant, and it is just because they have not educated themselves on the subject.  So, let me help educate you, so you can do what's best for you and baby!

PREGNANCY EXERCISE GUIDELINES:
-Don't exercise to the point of exhaustion.  Try keeping your heart rate at or below 160.  If you don't have a heart rate monitor, or if you don't like stopping during exercise every 5 minutes to take your heart rate, simply exercise at a pace that you are still able to talk, without gasping for air.
-If you ever feel dizzy, nauseous, or light-headed STOP exercising immediately and rest.
-If you ever have bleeding or contractions, STOP exercising immediately and call your physician.
-Make sure you are still eating enough (healthy) calories, when you are exercising regularly.
-Don't keep an exercise log.  Usually I'm a big supporter of keeping a running/exercise log, to keep track of your progress/pace/times, etc.  NOT DURING PREGNANCY.  This is not the time to try to "improve" or to be competitive in any way.  You are simply trying to keep moving and keep you and baby healthy for now, and the long run.
-If you were sedentary before pregnancy, feel free (and please do!) start walking regularly.  However, don't take on a new sport like tennis, running, or karate!  Pregnancy is not the time to try out a new sport; if you weren't active before, play it safe and stick to walking.
-If you were active before pregnancy (running/Zumba, etc.) feel free to continue on for as long as you are comfortable.  Just remember to not push yourself too much and to be able to maintain talking during exercise.
-Avoid exercises that require you to lie on your back after the 14th week of pregnancy.
-Wear supportive clothing.  You may consider purchasing a support belt to wear under your belly as you get larger, if it will make you more comfortable during exercise.
-Ease into exercise by warming up slowly, and then cool down slowly at the end.

BENEFITS OF EXERCISING DURING PREGNANCY:
-Moderate exercise actually helps ward off the feelings of "morning sickness" for some women.
-More energy!
-You feel better mentally and physically.
-Improves your sleeping.
-Reduces backaches, constipation, hemorrhoids, bloating and swelling.
-Return to pre-pregnancy form faster after delivery.
-Cope better with labor.
-Reduces the risk of gestational diabetes and preeclampsia.


WHAT MY PREGNANCY EXERCISE REGIMEN LOOKS LIKE:
-Running twice a week (much shorter and slower then pre-pregnancy).  I may go to 3 times per week soon since my morning sickness is about gone...but I'm not making any promises.
-Strength training once a week (with no or little weight)
-Chasing my 6, 4 and 2 year old around!
-Walks with my family around the neighborhood.
**This is typical but not always!  There are certainly times when a nap trumps a run!!!  Listen to your body.

Whether you are pregnant or not, beginning a workout is always the hardest part.  But give it try, and you might just end up feeling better in the end!  Do it for you; do it for your baby.

Tip #83: Pregnancy Health: Nutrition

Hello readers,

I do realize that I have not posted anything for almost a month, so please forgive me.  I do have a good excuse...my husband and I are excited to announce that we are expecting our fourth and final baby this Spring!  Between morning (all day) sickness and exhaustion, I just haven't had the extra energy to blog regularly.  Since I am experiencing my final pregnancy, I found it only necessary to share some posts about pregnancy health.  If you are a man, or if this doesn't apply to you right now, perhaps you have someone you know that you can pass this important info along too.

When you are pregnant, your nutrition is more important than ever!  If you struggle with being disciplined to eat well for your own health, hopefully you will find some motivation in taking care of the precious life growing within you.  Here are some nutrition guidelines and tips that I have followed (for the most part) on all 4 of my pregnancies.  Following these have helped me to gain a healthy amount of weight for my baby (anywhere between 22-25 lbs for my 5'3" frame).  You may need to gain more/less depending on your weight and/or if you have multiples.  These guidelines are helpful not only for gaining a healthy amount of weight during your pregnancy, but also keeping both you and baby healthy along the way.

Pregnancy Do's:
-Take a prenatal vitamin every day, with lots of water!
-Make every bite count!  Steer clear of food that has little to no nutritional value.  What you eat affects the development and health of your child.
-Eat plenty of fruits, vegetables, lean proteins, and whole grains.  Same as usual!  Just make sure you wash your fruits and veggies really well.
-Limit your caffeine.  Keep it to one serving per day.  Too much caffeine can lead to miscarriages and other problems.  Try switching to 1/2 caff.
-Limit your tuna consumption to 1 serving per week.  Excessive mercury is not good for baby.
-Eat little amounts every couple of hours.
-ALWAYS carry a nutritious snack (or 2) with you.
-Eat according to your appetite.  Your body is pretty darn good at letting you know what it needs.  Many women make the mistake of OVEReating when they are pregnant, gaining TOO much weight, and ending up with extra and unnecessary pounds.
-Drink EXTRA water when you are pregnant; you and baby need it!

Pregnancy No-No's:
-Absolutely NO alcohol whatsoever!  I mean NONE!  Even a little can cause birth disorders and/or health problems for your little one.
-Absolutely NO smoking or drugs!  See note above.
-No flax seed.  Even though this is GREAT for you normally, it could be harmful during pregnancy.
-Don't overeat, but don't under-eat either!  This is not the time to diet!  You are supposed to gain weight for the health of your baby.  If you want to strive for health during your pregnancy eat healthier foods, but don't limit yourself.  Eat when you are hungry.
-Don't drink a ton of juice.  You may think you are being healthy by drinking lots of fruit juices, but that also means lots of sugar!  Feel free to have some OJ or apple juice, just not ALL of the time.
-No soft cheeses.
-No unpasteurized milk.
-No cold deli meat.  If you want a turkey sandwich, simply heat the meat up until steaming, and then it's safe.  This is to protect against Listeria.
-Pretty much nothing raw.  No raw meat, eggs, or shellfish.  This is to protect against Salmonella.

Now, saying all of this...I must note that sometimes those early weeks can be pretty rough!  I'm just barely stepping out of those myself right now.  There were a few days there, where all I could seem to stomach were Fruity Pebbles, zesty dill pickles, and hamburgers.  Not exactly the diet of champions!  When you are having days like that, NOTHING sounds good, so just eat what you can, and give your baby at least some nutrition.

The benefits of getting healthy now go beyond just having a healthy baby; those pregnancy pounds will come off much easier after the baby is here.  If you've been wanting to get healthier, this is a great time to start.  And maybe, just maybe, you'll carry on some of these good habits after the pregnancy as well!