The newly released movie version of Sex and the City is like a bag of Sweet and Salty Mix from Trader Joe's...I just can't resist. Julie and I took time out today to be "bad" and hit the 1:00 showing at our local Carmike. In my opinion, the film did not disappoint. The clothes, the emotional complications and oh...my favorite city - New York, in spring, winter, summer and fall. Fluff? Yes. Fun? Double yes!
I was delighted to see that running had a role in the film as well. (OK - here's an obligatory warning - don't read the rest of this post if you don't want to know a little piece of the plot!)
So, Charlotte finally gets pregnant and you might remember that Charlotte is an avid runner. Once she finds out she's pregnant she stops working out because she's afraid "something bad will happen"...even though her doctor has advised her that it's fine. Ultimately, at the urging of her friends and her beloved husband, she resumes her training.
I'm inspired by the producers' inclusion of this little lifestyle tidbit in the film's plot, and I know that a lot of women are still concerned about the safety of running while pregnant; so what's the truth about this subject?
For answers, I always turn to the experts, in this case, Dagny Scott, who wrote the Complete Book of Women’s Running.
First, there’s a whole body of research that shows that moms who exercise through their pregnancies have fewer physical complaints and fears, feel more positive about their pregnancies, retain a better self image, have fewer Caesareans, and recover more quickly following delivery.
Experts seem to agree that there is no research that indicates that moderate exercise is harmful to the fetus; provided that you do not exercise to exhaustion and that you pay careful attention to your body.
The beginning of a pregnancy is no time to start an exercise regimen. But for women who are trained, Scott recommends following these simple rules:
• Drink plenty of fluids to counteract the dehydrating effects of exercise.
• Dress in comfortable layers to ensure adequate ventilation. You might overheat more quickly than you are used to.
• Consider running smaller loops and staying close to home. That way, if fatigue strikes early, you can easily walk home.
• Wear sun block. Sun exposure can exacerbate the "mask of pregnancy," a pigmentation darkening that affects many women during pregnancy.
• Try using a special maternity belt once you begin to put on weight in your midsection; some women find the extra support beneficial. These are available in most maternity stores.
Never make your exercising body compete with the baby for adequate blood flow, heat dissipation, oxygen delivery and energy. This means that you must always keep your level of exercise moderate and never run to the point of breathlessness or exhaustion.
When you are pregnant, your body needs about 300 extra calories/day. If you decide to run through your pregnancy, you must be vigilant about your diet and meeting your body’s energy needs. Eat smaller meals, more frequently (also helps with nausea), drink liquids separately from solid food, NEVER run while you’re hungry and always eat breakfast, lunch and dinner.
How far into your pregnancy can you run? Well, this varies but the general rule is that you can run until you are no longer comfortable doing so. After that, walking, pool running and swimming are good substitutes for maintaining your fitness level.
Sarah McClurey, a personal fitness instructor recommends the following workouts for fitness maintenance during pregnancy:
First Trimester:
Day 1: Warm-up, 20 minute brisk walk with abdominal & pelvic floor exercises, then stretch.
Day 2: Rest day.
Day 3: 20 minute swim.
Day 4: Rest Day.
Day 5: Repeat Day 1.
Day 6: Rest Day.
Day 7: Long Leisurely Walk.
Second & Third Trimester:
Day 1: 30 -40 minutes brisk walk, abdominal & pelvic floor exercises (after Month 4 miss out any exercise which means that you have to lie on your back)
Day 2: 30 minute swim.
Day 3: Rest Day.
Day 4: 30-40 minute cycle/swim/walk/jog
Day 5: Repeat Day 1.
Day 6: Rest Day.
Day 7: Leisurely Walk.
By your third trimester, if you don’t have the energy or motivation to workout or you don’t want to risk a lot of exercising:
Use stairs whenever possible
Walk whenever and wherever you can
Try to do some form of active exercise at least 20 minutes/day
Finally, I found these recommendations from the American College of Obstetricians & Gynecologists (ACOG):
1. Regular, moderate intensity & duration exercise sessions are preferable
2. Recommended exercise including stretching, stationary cycling, swimming & walking. Other types are either contradicted or require modification.
3. Don’t lie on you back after 4 months of pregnancy.
4. Five minute periods of warm-up & stretching are recommended, but don’t stretch to the point of maximal resistance.
5. Women with sedentary (generally inactive) lifestyles should begin with short duration, low intensity activity & gradually increase this.
6. Stop exercise when fatigued. Consult a physician if any unusual symptoms occur.
7. Increase your calorie intake to cover the demands of the exercise & take fluids liberally before, during & after exercise.
8. Avoid environments with excessive heat & humidity when you exercise.
For more information on exercise during pregnancy, check out the Melpomene Institute for Women’s Health Research.
