Moms in Motion

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• Yoga is the perfect exercise for moms-to-be

During the summer months, the early morning sunshine is definitely a great booster when it comes to peeling yourself out of bed.

This positive energy also helps to motivate you to want to be outside and get some exercise whether you are pregnant or have some resistance training pushing a stroller. But please, whoever you are ... proceed with caution.

I know it seems like we waited forever for the sun and warm weather, but humidity and air quality is also a side effect of Toronto's typical summer climate. And this is where you need to be careful.

Exercising in hot humid weather can be dangerous.

During pregnancy, your basal metabolic temperature and core temperature increases. Now fortunately, pregnant women are able to dissipate heat more efficiently than non-pregnant exercisers with increased blood flow, but the risk of hyperthermia is still there. Hyperthermia can affect the development of the growing fetus.

Dehydration is also another concern, especially during the third trimester.

Dehydration can reduce the blood supply available to the fetus, causing changes in fetal heart rate and possible premature labour.

During pregnancy you also increase the amount of oxygen taken in and become more sensitive to carbon dioxide. This causes you to take in deeper breaths but can also leave you feeling a little breathless as your diaphragm is pushed up later in pregnancy. Therefore, exercising in a humid climate can make it even more difficult to breathe deeply.

Pregnancy has an amazing way of protecting your growing fetus during daily life and with mild to moderate exercise, but common sense must take priority under extreme measures.

Please take note of the following guidelines when exercising during the summer months.

* Avoid exercising in hot and humid weather.

Take it inside where there is good air circulation. Try placing a fan close by.

* Use the talk test.

During cardiovascular and strength training, you should be able to hold a full conversation.

* Stop if you feel faint, short of breath or pain.

* Swimming is a great alternative for exercise.

Heat is dissipated quickly.

* Drink plenty of caffeine-free fluids to avoid dehydration, even when you are not thirsty.

Eight to 12 glasses per day is recommended.

* During one hour of exercise, drink at least two to three glasses of water to replace the fluids lost.

Wear light-weight, loose-fitting clothing that allows your body to breathe.

Wear a good supportive exercise bra.

* Avoid exercising in high altitudes where there are changes in air pressure.

* Avoid saunas, steam rooms, hot tubs or anything that will increase core temperature too much.

 

Samantha Montpetit-Huynh is the mother of two girls residing in the Danforth area. She is a certified personal trainer and holds certifications in pre- and post-natal fitness, nutrition and wellness and resist-a-ball. She offers in-home private and semi-private training and gives workshops on the subject. You can reach her at www.coreexpectations.com or by calling 647-897-5220.