some pregnant women say that the only time they feel really comfortable is
in the water.Water workouts are great because you don’t have to worry about your balance.
The water supports your weight and the weight of your baby, too, taking the
stress off your lower back. Water also reduces the effect of gravity, lessening
pressure on your joints. And nothing is more calming and soothing than glid-
ing through the water; swimming can even help reduce pregnancy-related
swelling. Plus, you can’t possibly fall while you’re in the water.Meanwhile, you can still get a great workout. You can run in the pool, swim
laps, and tone your muscles with special equipment like webbed gloves and
foam dumbbells. As your pregnancy progresses, you may need to modify
your water workouts. Using a kickboard may become uncomfortable because
it forces you to arch your back, which can trigger back pain. The frog kick
(used in the breaststroke) may also cause discomfort. Don’t forget to drink
water — you can get dehydrated even in the pool.Prenatal low-impact aerobics
or yoga class
Many health clubs and hospitals offer exercise classes specially designed
for pregnant women and brand-new moms. Some classes stick to aerobic
workouts; others include strength training, even yoga. Naturally, the exer-
cises are adapted to the limitations of a pregnant body — including the loss
of balance, shifting center of gravity, increased joint laxity (looseness), and
reduced stamina.Chapter 21: Fit Pregnancy: Exercising for Two 333
Guzzle water and don’t overheat
Pregnant or not, don’t exercise without a water
bottle close at hand. When you’re responsible
for someone else’s life, too, it’s especially impor-
tant to stay healthfully hydrated. Dehydration is
the number-one cause of cramps, particularly
in your legs, and it can increase your blood
pressure and heart rate, among other things.
Always drink before you get thirsty — by the
time your body demands, “Water, now!” you’re
already at a fluid deficit.
Exercise in a well-ventilated area and make
sure you wear clothes that breathe. Your baby’s
temperature depends entirely on your ability to
cool your body. Extra-high body temperature
irritates the fetus and can lead to premature
labor. And keep drinking that water, which cools
your body internally.As a pregnant woman, you do have a built-in
mechanism that allows you to reduce exercise-
related heat stress. In fact, fit women tend to
begin sweating at a lower temperature than
inactive women. Still, this adaptation only works
to a point, so use common sense.