As discussed in our last post, safely exercising while pregnant is beneficial for both mother and baby. That safety includes the climate in which we exercise. Environmental factors play a big role in keeping mom and baby safe and feeling good. Here are three tips for future moms to exercise safely in hot and cold weather.
Hot and Cold Environments
In extreme high or low temperatures, skip the outdoor workout. Trying to keep warm in the winter or in the already too hot summer will make regulating your core temperature a challenge. When you exercise, your body temperature can increase up to 20 degrees above the temperature outside. When you get too hot you can raise the temperature of the baby which can cause risks to their development.
Tip#1: Timing
In the summer, if you plan to do anything outside get out there early in the morning when temperatures are coolest. If you can’t work out in the morning plan to stay indoors in a cool environment.
If you exercise outside in the winter, try to do so before it gets too dark and avoid exercise that can lead to serious falls like snowboarding and sledding. Your center of gravity has changed making it easier to stumble and fall and much harder to navigate snow and ice. If you want to learn to ski, wait until next winter!
Whether you are pregnant in the winter or summer, you will want to follow the same general guidelines for working out safely.
Tip#2: Hydration
Stay hydrated. When it’s cold out you may not sweat as much as you would in the summer. It’s easy to forget that you need to drink plenty of water. Since you should be taking plenty of rest during your workout, drinking water during these rest periods is a good way to get your water intake. Make sure to hydrate before and after the workout as well.
Tip#3: Clothing
Wear breathable fabrics. Keep your core body temperature regulated by picking clothes that will dry quickly and wick away moisture. In the winter you might try dressing in layers. In the summer you can pay more attention to wearing lighter colors.
As always, listen to your body. Following these tips can help you during the harsh weather conditions. If you would like to have a fitness professional help you figure out a plan to stay safe and cool while working out during your pregnancy, get in touch with us!
References:
- “Exercise During Pregnancy.” Accessed on 9, March 2015. American College of Sports Medicine. http://www.acsm.org/docs/current-comments/exerciseduringpregnancy.pdf
- “Staying Active During Pregnancy- Winter Edition.”. Accessed 9, March 2015. March of Dimes. http://newsmomsneed.marchofdimes.org/?tag=pregnancy-during-the-winter
- “Pregnant This Summer? Beat the Heat.” Accessed on 9, March 2015. Webmd. http://www.webmd.com/baby/features/summer-pregnancy
