Most people think of summer as a fun time to go to the beach and hangout outside… those people are probably not pregnant! Being pregnant brings a lot of joy and expectations to one’s life but some nasty side effects as well. During pregnancy our blood flow increases and our hormones are having the time of their life, and the heat is definitely on us.
But all that mustn’t stop you from keeping active at this special time in your life on the contrary! You also don’t need to get a membership at a gym if you don’t want to; here are our 5 tips to keep you going outside despite the heat:
Train with a heart rate watch/app
Train with a heart rate watch/app to monitor your rate at all times. It used to be that pregnant women were not allowed do train over 140 beats per minute. But nowadays it is looked at and measured individually, as our fitness level and our base heart rate differs from one another. If you know where you should be than just keep it at that rate, if you’re not sure consult with your doctor before. You should be able to keep a conversation going and never be out of breath.
Keep well hydrated
When training outside prepare your drinking stops ahead of time so you don’t lose yourself in training. Take a cold water bottle with you or check for water stops on the way. If you know you tend to get nauseous or dizzy put some lemon or fruit in the water for a quick pick-me up. The Institute of Medicine says pregnant women in temperate climates should aim to drink 12 or 13 glasses (they count a glass as eight ounces) each day, which is slightly more than the amount for non-pregnant women (around 11 glasses each day).
Keep away from the sun
Well this is a non brainer at all times, but especially during pregnancy, as not only the heat affects your overall energy but you are more prone to pigmentation during this period. Use a broad-spectrum sunblock (a formula that protects against both UVA and UVB rays) with SPF 30 or higher every day, whether it’s sunny or not, and reapply often during the course of the day if you’re outside.
If you are used to training alone than be sure to have your phone with you with enough battery life for the whole session. This is not the time to be adventurous or going on solo hikes at no signal spots. Try to workout at parks or beaches where you’ll have no problem finding help if needed. If you do like to train at a more secluded era, then tag a partner with you, at least for when you’re pregnant.
Modify as needed
Modify your training so you won’t feel so fatigued or uncomfortable in any way. If you love running but it just doesn’t feel right doing so while pregnant then switch to walking. If you’re used to biking but the growing belly is just too much of a discomfort then switch to swimming… There are always ways you can find and even get to know which will fit for you at this time.
Whatever you do remember that being pregnant lasts only about nine months and all the thigs you loved doing before this time will wait for you and still be there after labor so just enjoy this period of your life and adjust as needed. Always consult with your doctor before trying anything new or just to feel secure that what you’re doing is right for you.
Enjoy your body enjoy the journey ♥
Sasha is wearing the No Stopping Me tank with inner bra. shop this look by pressing the heart ♥