APPENDIX 13 |
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PREGNANCY, SPORTS & VIGOROUS EXERCISE
Fitness and continued recreational activities during pregnancy are important for mother and unborn child. (Increased oxygenation provided by exercise helps nourish the fetus). Continuing exercise and recreation at the pre-pregnancy level (within the limitations described below) are feasible and recommended for the first several months of pregnancy. However, starting a new vigorous fitness program during pregnancy is not wise. Pregnancy affects posture, the respiratory system, the cardiovascular system, total body weight, and the body's ability to dissipate heat.
RECOMMENDATIONS DURING PREGNANCY
If you are planning to become pregnant, start a fitness program and attain as high a level of physical fitness as possible prior to conception. This maximizes your chances for a healthy pregnancy.
If you continue to exercise after conception, you should increase your caloric nutritional intake to allow for a 23- to
27-pound weight gain during pregnancy. Carefully follow your doctor's nutritional recommendations regarding vitamins, folic acid, iron and other supplements.
After conception, continue to exercise at your pre-pregnancy level, but don't increase the frequency or vigor of your program.
During the first 3 or 4 months, avoid repeated prolonged exercise.
Reduce activity by the 5th month. Toward the end of your pregnancy, your body will let you know you should decrease activity. The signals for this include increased weight, decreased breathing capacity, increased clumsiness and change in the center of gravity. Pay attention to your body's signals -- don't push beyond your capacity. By the 7th month and until 4 weeks after delivery, confine exercise to the limited amount prescribed by your doctor.
Avoid activities in hot weather that increase your body temperature. If you are not sure what your temperature is, take it rectally after an average workout under average conditions. If your body temperature is greater than 101F, take steps to prevent the temperature elevation. Consider these measures:
- Select a cooler time of day for exercise.
- Wear loose, light clothing.
- Increase water intake to prevent dehydration.
- Temporarily decrease the vigor or duration of your exercise program.
- Avoid saunas, hot tubs, whirlpools and steam rooms during pregnancy. Any of these may cause harmful increases in body temperature.
Don't train at high altitudes because oxygen levels are lower.
Avoid scuba diving while pregnant. Increased pressure can have adverse effects on the fetus.
Avoid contact or collision sports, which can lead to harmful abdominal injuries. It is probably better to avoid or restrict fast running, cross-country skiing, aerobic-dance exercises (except for special prenatal classes), or speed sports of any sort.
During later months of pregnancy, avoid downhill skiing. Your center of gravity will have changed and made spills much more likely--even if you are a skilled athlete.
Stop all exercise and report to your doctor immediately if any of the following occurs:
- Abdominal pain.
- Bleeding from the vagina.
- Rupture of the fetal membranes--signaled by a gush of water from
the vagina.
- Cessation of fetal movement.
RECOMMENDATIONS FOLLOWING DELIVERY
Resume your training program and full vigorous exercise and competition as soon as all pain in the genitals and abdomen has disappeared. If you had an episiotomy (an incision that enlarges the vaginal opening), the recovery time will be a little longer. You should be able to gradually resume your regular activities within 3 to 4 weeks after delivery.
Avoid inserting anything into the vagina (such as tampons or douching chemicals) for 3 to 4 weeks following delivery. Until that time, the dilated cervix that allowed delivery of your baby forms a fertile entry for germs into the reproductive organs, making you susceptible to infection. Use sanitary napkins for continued bleeding. Talk to your doctor about resuming sexual relations. The usual recommendation is to avoid vaginal intercourse for 3 to 6 weeks following delivery, whether or not there has been an episiotomy.
If you wish to breast-feed your baby, it should cause no major problems that would interfere with your exercise program. Be careful to use adequate breast support and to increase fluid intake during exercise to prevent dehydration.
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