Enjoying Your Pregnancy Guide to Understanding - Brigham and ...

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Your Prenatal Guide
support bra. You should consult with your obstetric care provider before you begin any new exercise routine. You
should stop any exercise if you develop shortness of breath, chest pain, extreme fatigue, or dizziness. Notify your
obstetric care provider of these syptoms and call immediately if symptoms persist.
IN ALL CASES, YOU SHOULD APPLY THESE SENSIBLE GUIDELINES:
• Avoid impact exercise
• Avoid stresss to your low back area
• Limit the intensity of your exercise program to the same levels as you set when you weren’t pregnant
• Exercise for shorter periods of times and rest frequently
• Reduce weight-bearing exercise (running, weight machines) in favor of non-weight-bearing exercise (bicycling,
swimming)
• Avoid getting your heart rate more than 140 beats per minute
• Avoid doing full situps and raising both your legs while lying flat
If you experience certain complications during your pregnancy, you and your baby would probably benefit from a
sedentary activity level with little or no exercise. We recommend this to you if you are expecting twins or have high
blood pressure, an incompetent cervix, or a condition in which it appears that your fetus is not growing properly.
Common sense, good judgment and listening to your body’s signals are the main guides to exercising during
pregnancy.
REST
Rest is essential. Don’t let yourself get worn out during work or play. Remember, you may be more tired than usual
in the early stages of pregnancy. That’s just your body trying to tell you something - “Rest.” Get a good eight to 10
hours of sleep each night and don’t feel guilty about an hour’s nap in the middle of the day. Toward the end of your
pregnancy, you may even feel like taking two or three naps a day. If you’re working, try to arrange for extra 10 to 15
minute breaks and space them throughout the day.
SEAT BELTS
Seat belts are a safety device that protect you and your baby in important ways. It’s best you wear both the shoulder
and lap belts if possible. Place your lap belt under your abdomen, across your hips and thighs. Wearing your safety
belt makes you 60 percent less likely to be injured or killed in an accident. Most fetal injuries relate directly to the
seriousness of the mother’s injuries, rather than to those caused by the seat belt itself.
CLOTHING
Comfort is the word in clothing. Wear a supportive bra because your breasts will be getting larger and heavier. You
can buy a maternity girdle if you like. If you do buy one, make sure it’s supportive, not tight! If you plan to wear hose,
buy pantyhose instead of knee highs. Just be sure to buy pantyhose that allow your crotch to breathe.
You’ll want to allow as much circulation to your legs as you can. Support hose may help your legs if they’re feeling
tired or if you suffer from varicose veins. Wearing a good pair of shoes that is secure and comfortable is only sensible.
Needless to say, buy for comfort in all your maternity clothes and shoes.
DOUCHING
There’s rarely a need to douche during your pregnancy. If it becomes necessary, we’ll give you specific instructions.
CARING FOR YOUR BREASTS
We’ve already mentioned the need for you to wear a proper support bra during pregnancy and while nursing. This
is for your comfort.
You may notice a slight leakage of fluid (colostrum) from your nipples. Toward the end of your pregnancy you may
secrete quite a bit more, requiring you to cleanse your nipples more frequently than normal. Use warm water, but no
soap, and dry well.
If you have inverted nipples or develop them as your breasts enlarge, consult with your obstetric care provider about
exercises that draw out your nipples. Milk cups or breast shields worn in the bra the last part of the pregnancy may also
help inverted nipples. Please check with your obstetric care provider first, especially if there is question of preterm labor.