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Tia and Anita have good advice. It is important to maintain your physical condition during pregnancy. As it advances, you may have to give up running but you can certainly replace it with other aerobic exercise. There is a lot of information about exercise in pregnancy that you can find on the internet. Here is a good article from childbirth.org -
For years it was believed that pregnant women should spend nine months prone on the couch, resting comfortably. Doctors feared that the jarring motion of aerobics or running could damage the fetus, and prescribed rest for even the most intense of professional athletes. Fortunately, the tide has turned. Pioneers such as James Clapp., M.D. and Elizabeth Noble have proven through their work that exercising actually makes for an easier pregnancy and delivery. In fact, Dr. Clapp found through a study of 500 pregnant women that those who exercised delivered a healthier baby with a stronger fetal heart rate. Even more compelling is the fact that of the women who exercised, time spent in labor was shortened by about a third, with 65% of the women delivering in four hours or less. And when you're in labor, every extra hour seems like an eternity.
The reality is that women have been active throughout pregnancy for centuries; there is no such thing as maternity leave (unfortunately) in most of the world. Exercising also seems to ease some common ailments, such as lower back pain and fatigue. However, there are some basic guidelines that should be followed:
* Start slowly. Even if you never exercised regularly before, a program can be undertaken safely. If you have been following a regular exercise regime, there's no reason you shouldn't be able to continue on the same level for the first trimester. The important thing is to listen to your body- if it feels like too much, take it down a notch. This is not the time to break your previous land speed record. Particularly if you suffer from morning sickness, be aware of your limits. * Monitor your heart rate and breathing. As a general rule, your heart rate should not exceed 140 beats/minute. The fetal heart rate is tied to your own; if your heart is racing, your baby's is too. A heart rate monitor, at around a hundred dollars, is a worthwhile investment. Most feature an alarm that sounds if you exceed the safe target range. If you feel breathless, which is common during the first trimester, slow down or take a break. The first three months are an adjustment period, when your blood volume is initially too low to accommodate both you and a growing fetus- this can result in breathlessness and faintness. Adjust your exercise levels accordingly. * Avoid exercising at extreme altitude or in hot, humid environments. Now that summer is here, this is an especially important rule of thumb. Your body temperature affects the baby, and it is critical that neither of you becomes overheated. * Drink plenty of water. * As the pregnancy progresses, reduce the intensity level. This tends to happen naturally. Remember that even if you are exercising less intensely, the actual level of what you are doing is more difficult, due to the added weight of the baby. * Be careful not to over-stretch. Early in pregnancy, a hormone called relaxin fills your system. This hormone induces hyper-flexibility in the joints and musculature, which allows for the expansion of the uterus and the repositioning of the pelvic floor. It is common for women to strain muscles and ligaments during pregnancy as a result of this new flexibility. It is still important to stretch after exercising- just know your limits and try not to exceed them. * In the last trimester, avoid ballistic movements, such as jumping or running. The exercise community is divided on this one. My personal experience with clients has led me to believe that these motions can strain the pelvic floor, which is already supporting more weight than ever before. There are plenty of exercises that can be done without bouncing motions. I always believe that it's better to be on the safe side. * Do Kegel exercises religiously. The pelvic floor supports the bladder, uterus, and intestines. The added weight of the uterus during pregnancy can stretch out that floor, causing either the intestines or bladder to drop down. This is one of the reasons that so many elderly women suffer from incontinence. Prevention is the best medicine. Kegels involve contracting and releasing the PF muscles, similarly to stopping the flow of urination. Tighten and relax the muscle quickly several times a day.
Deciding which activities are best for you is highly individual. In the first trimester, almost any form of exercise (outside of contact sports and skiing) can be undertaken safely. During the later trimesters, running and cycling tend to become uncomfortable. Most of the women that I trained switched from these sports to swimming, hiking, water aerobics, and cross-country skiing. Every woman that I worked with lifted weights right up to the end. In my experience, the postpartum recovery period was dramatically easier for the women who exercised. I have one thirty-seven year old client who only gained twenty-two pounds during her pregnancy. Just five weeks after delivering a beautiful, healthy baby boy, she had already lost fifteen pounds and felt great!
Pregnancy causes so many physical and lifestyle adaptations, it can be overwhelming. The important thing is to be in tune with your body, and to focus on bringing new life into the world.
posted
Rhonda, not the doc here either, but I am 36 weeks pregnant and 40 years old. After hearing some of the other older (but not 40) mothers talking about their pregnancies, I thought for sure this pregnancy would be hard on me, and I was fully prepared for all of it, including bed rest.
Much to my surprise and relief, it has been the easiest of them all. I've felt fine, I've kept up with my normal activities, and I am so grateful. My blood pressure has remained normal. I have occasional swelling in my ankles, but nothing that isn't relieved by putting the feet up. I did develop gestational diabetes with this one, but I am managing it with medication and diet, and it has not really been a big problem.
My doctors have never said anything negative about my age. The only thing they told me was they didn't want me to gain a lot because I was overweight to begin with. I've gained 16 lbs, and that really surprised me too because when I was younger, I gained too much with my pregnancies.
I don't know why they would want you to stop your normal activities. They usually say don't start new regimens, but established ones are ok. Don't let others scare you too much. It used to be a big deal when older ladies got pregnant, but medicine has advanced, and lots of older women are giving birth.
I know you are concerned, I have been the entire time. I hope this gives you a little encouragement, and that you have a wonderful pregnancy.
posted
Rhonda -- I'm not Dr. Berger, but I turn 40 on the 25th and am 20 weeks PG. I play competitive volleyball 2 days a week (I'll be ending that in 4-6 weeks), water aroebics 2 days a week and am doing just fine. Each person is different as far as what their body can handle, but my doctor has said that if you were physically active before pregnancy and your uterus/cervix are in good condition, you should keep it up though maybe drop the intensity. Many studies show that exercising during pregnancy can reduce the risks of Gestational Diabetes, high blood pressure, and help maintainhormonal balance. Keeping your heart rate 140 or below seems to be important with the theory that the harder your heart has to work, the harder it is for your body to supply the proper blood flow to the baby.
Anyway, hopefully your doctor can see past the AMA issue and give you some exercise guidelines!
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What are the risks of being 40 or over and pregnancy? I turn 40 on Monday and am 12 weeks pg. People,including doctors, are almost scaring me into thinking I should just sit down and do nothing physical. I used to run a few miles a couple times a week and work out with weights and still have been but was wondering if that is a good idea? I just saw a lady on our Nov. thread who is 37 and just lost her pg at 9 weeks! Does age matter that much? Thank you for your valuable time and thanks again for giving me the opportunity to be the recipient of a miracle! Rhonda
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