Exercise in Pregnancy
We all know that exercise provides advantages for all women. Exercise can increase energy and keep weight under control. It can improve sleep and mood. Women who exercise have more muscle mass, are more toned, and have more endurance. Thirty minutes per day of moderate exercise are recommended for everyone. So, is it OK to keep exercising once you see the blue line on the home pregnancy test? You bet!
During pregnancy, exercise actually provides special benefits. Exercise can improve your energy level, especially when you are already cutting down on caffeine or experiencing pregnancy fatigue. Exercise can treat bloating and constipation naturally. Moms-to-be may gain less weight during pregnancy and find it easier to return to exercise after childbirth. Exercise can even reduce the risk of diabetes of pregnancy. Best of all, women who exercise tend to have shorter labors, require less pain medication, and experience less fetal distress.
What about the safety? Will it harm the baby? For healthy moms-to-be, exercise during pregnancy doesn’t increase the risk of preterm labor, preterm birth, premature rupture of membranes, or fetal distress. Babies of women who exercise may be slightly smaller; however, they still tend to be in the normal range and healthy.
Women who already exercise typically can continue what they usually do, whether it is running, swimming, or aerobic machines or classes. Exercises that are especially good for pregnant women include walking, which requires no special equipment, bike riding, which may be easier on joints, and swimming, because water helps to support the body and heat is easily dissipated. While low impact aerobics and room temperature yoga can be great choices, special prenatal classes also provide an opportunity to meet other expectant moms.
When you decide to exercise in pregnancy, make certain you follow basic guidelines. You need to keep well hydrated, stay cool, and don’t work so hard that you can’t speak comfortably. To keep hydrated, you should drink before exercise, and more fluids every twenty minutes. When the weather is hot, exercise in the morning or evening to avoid the hottest part of the day. Drink fluids after exercise to replenish those lost during exercise. Avoid activities that cause pain, excessive effort, or shortness of breath. Musculoskeletal changes in pregnancy combined with the change in your center of gravity may increase the chance of strains and sprains, so be extra careful to avoid falling.
When it is not OK to for moms-to-be to exercise? Certain activities should be avoided. Contact sports like basketball, hockey, roller derby, football and soccer are best postponed until after the baby comes. You don’t want to take the chance of abdominal trauma. Sports that have a high risk of falls should also be eliminated, such as skiing, windsurfing, vigorous tennis, and horseback riding. Because the pregnant uterus can put pressure on the blood supply during pregnancy, activities done on your back should be limited after twenty weeks. Heavy weight lifting can lead to decreased blood supply to the uterus, but light weights can be used safely.
Moms-to-be with certain medical or obstetrical conditions should not exercise. These conditions include hypertension, preterm labor, vaginal bleeding in the second or third trimester, cerclage (a stitch to keep the cervix closed), premature cervical dilation, premature rupture of membranes, placenta previa, or pregnancy with a growth restricted baby. Other conditions can make exercise dangerous for the mom as well. Every pregnant mom should check with her doctor or midwife before starting or continuing an exercise program.
Many pregnant women experience more discomfort while exercising. Changes in breast size and the growth of the pregnant uterus mean that the center of gravity changes and a woman may be more prone to falls. Some moms-to-be find that they need a more supportive sports bra, or even need to wear one bra on top of another. Fit women who continue to exercise during pregnancy will notice some changes in exercise tolerance, usually by the sixth month. Even professional athletes notice a decrease in the ability to keep the same level of exertion. Swimming and bike riding are often the easiest activities for maintaining your level of fitness for the entire pregnancy.
Once you make the decision to exercise, keep your eye out for a few danger signs. It is time to stop if you feel faint or dizzy, or experience vaginal bleeding, increasing shortness of breath, chest pain, headache, muscle weakness, calf pain, uterine contractions, fluid leaking from the vagina, or decreased fetal movement. If any of these problems develop, call your doctor or midwife.
Enjoy your pregnancy and keep your fitness level, or even start a new program. For most women, exercise will improve their lives and their pregnancies. Love your new body and love your baby during exercise!