1. Benefits of Exercise During Pregnancy
Exercise has no harmful effects
on a fetus and does not increase the risk of miscarriage or birth
defects in a normal pregnancy. In fact, there is no doubt that if
complications do not limit your ability to exercise during pregnancy, a
regular fitness routine can be a big plus for both you and your baby.
As with anyone and any exercise, you should be in good health before
you begin an exercise program.
Many women exercise as an
important part of their regular lifestyle. They want to continue
throughout the pregnancy, which is possible with just a few moderate
changes. Women who have never exercised before but want to begin
adopting a healthier lifestyle can do so during pregnancy. These women
just need to start out slowly with a mild exercise program. The level
of exercise your doctor recommends for you depends on your level of
pre-pregnancy fitness.
Regardless of whether you are a
veteran or a first-timer, you should never begin an exercise program or
participate in any regular physical activity without first discussing
it with your doctor. Some medical conditions can rule out exercise for
you. Your doctor will need to evaluate your overall health as well as
any obstetric and medical risks you may have.
Benefits to Mom
Some of the benefits of a regular exercise program during pregnancy include the following:
• Reduces aches and pains
• Reduces constipation
• Reduces swelling and bloating
• Gives you more energy and stamina
• Builds muscle tone and strength
• Lifts your mood
• Improves posture, which helps with backaches
• Promotes better sleeping patterns
• Gives you a feeling of self-control, self-esteem, and confidence
• Gives you time to yourself
• Helps relieve stress
• Strengthens your cardiovascular system
• Keeps you from gaining too much weight (though it is not advised to exercise for weight loss purposes during pregnancy)
In addition to these benefits,
regular exercise before and during pregnancy can help you to get back
in shape faster after delivery. When done safely, exercise can have
some wonderful benefits during pregnancy. If possible, a fitness
routine should become a part of your healthier pregnancy lifestyle.
Exercise Not Your Thing?
Women who are not
interested in regular exercise can obtain some of the health benefits
of exercise simply by following a more active lifestyle. The key is to
get your body moving every day. That can mean using stairs instead of
elevators, washing your car instead of driving through the automated
car wash, playing with your kids in the yard, or simply parking farther
away from the store to get in a little more walking. Current
recommendations from the Centers for Disease Control and Prevention
(CDC) state that even short bouts of activity (ten minutes or so)
several times a day can be effective in promoting some of the same
benefits as regular exercise.
2. Playing It Safe
Exercise has many benefits, but
use some common sense and know your limits to help keep you and your
baby free from possible injuries. Changes in the body that occur during
pregnancy can interfere with your ability to safely participate in some
forms of physical activity. Even though there are many benefits to
exercising during pregnancy, it is important to first make sure that it
is safe for both you and your baby.
Pregnant women are able to
participate in a wide range of recreational activities, though each
activity and each individual should be evaluated for potential risks.
The following are some general guidelines for pregnant women who have
no additional risk factors, from the American College of Obstetricians
and Gynecologists:
• You’re encouraged to participate in thirty minutes or more of moderate exercise most days of the week, if not all days.
• During the second and third
trimesters, avoid exercises that place you in a supine (on the back)
position. Also avoid standing and being in a motionless position for
too long.
• Activities with a high risk of
falling or abdominal trauma may not be safe and should be avoided,
including ice hockey, soccer, basketball, gymnastics, horseback riding,
downhill skiing, and vigorous racquet sports.
• Scuba diving should be avoided throughout the entire pregnancy because it can put your baby at risk of decompression sickness.
• Exercise during pregnancy at
altitudes up to 6,000 feet appears to be safe, but engaging in physical
activities at higher altitudes can carry some risk.
• Pregnant women have less oxygen
available for aerobic activities as they did before pregnancy, so don’t
expect to be able to do the same intensity as you did before pregnancy.
• Avoid activities or exercise
that incorporate jumping or bouncing motions and sudden changes in
direction because they can cause injury to joints and other areas.
• Don’t overexert yourself to the point of breathlessness and/or exhaustion.
• Wear comfortable, cool,
flexible, and supportive clothing as well as shoes. Wear a bra that
fits properly and supports your breasts.
• Stay cool and properly hydrated by drinking plenty of water before, during, and after exercise.
• Do not become overheated, especially in your first trimester. Don’t exercise on hot and humid days.
Some women may have medical
and/or obstetric problems that would absolutely keep them from
exercising. The American College of Obstetricians and Gynecologists
suggests that certain health problems are absolute contraindications to
aerobic exercise during pregnancy, including the following:
• Heart disease or restrictive lung disease
• Incompetent cervix or ruptured membranes
• Pregnancy with more than one baby
• Persistent second- and/or third-trimester bleeding
• Pregnancy-induced hypertension or preeclampsia
• Placenta previa (in which the placenta grows low in the uterus and covers the opening of the cervix) after twenty-six weeks
• Premature labor during current pregnancy
If you have any of these problems
or are pregnant with more than one baby, it is imperative to speak to
your doctor before exercising. Other problems that may keep you from
exercising, depending on your doctor’s evaluation, may include severe
anemia, chronic bronchitis, poorly controlled Type 1 diabetes, extreme
obesity, extreme underweight, history of sedentary lifestyle, poorly
controlled hypertension, poorly controlled seizure disorder, poorly
controlled hyperthyroidism, and heavy smoking.
Most of the changes that
the body goes through during pregnancy will last four to six weeks
after delivery. Pre-pregnancy exercise routines may be resumed
gradually after this point and as soon as your doctor deems them safe.
