Physical Activity During Pregnancy
The Benefits for Moms-to-Be
Being an expectant mother does not come with a carte blanche on the refrigerator! Rather, it means we need to be careful to eat healthy proteins, fats, fruits, vegetables and whole grains, to drink 6 or 8 glasses of fluids each day, and to get plenty of calcium and other minerals and vitamins. The average weight gain for baby-related changes is 24 to 26 pounds, with 6-8 pounds for the baby and the remainder for milk production, placenta, uterus, and extra blood volume. Weight gain beyond this point is extra fat the mother adds to her body, which can be difficult to lose after birth and cause life long health issues for both mother and offspring. In an effort to avoid the repercussions of large weight increases – high blood pressure, diabetes, high cholesterol, heart disease and joint pain–we need to think not only about what and how much we eat, but also about getting up and moving. Adequate physical activity is an enjoyable and even social way to help prevent these problems. Regular exercise helps prevent excess weight gain and reduce post-partum weight retention. A small pilot study by Dr. Linda E. May, Kansas City University of Medicine and Biosciences, indicated that the fetus also benefits from heart rate and nervous system improvements just as the exercising mother does.
Beginning an exercise program before pregnancy is ideal. Women's bodies adapt and become well conditioned before the added demands of pregnancy. Once you are pregnant, it's not too late. Walking, dance modalities, aerobic activity, swimming, biking and yoga are but a few of the choices to consider. Finding something you like to do is important because you are more apt to stick with it throughout and after the pregnancy. Women who do aerobic exercise feel better about themselves, reduce the risk of low birth weight infants and recover faster post partum.
Strength and endurance are important factors as pregnancies advance and labor and birth approach. Babies grow and push up on the diaphragm, making it harder for women to breathe. Climbing the stairs feels like climbing a mountain. The oxygen is there; by training ourselves to take a deep breath (yoga breathing) we can eliminate the feeling of breathlessness. Including strength training for the arms in an exercise regime prepares women who will be juggling baby, car seat, diaper bag and purse. And, let's not forget our Kegels. By strengthening the pelvic floor muscles, they recover faster after delivery and help with incontinence during pregnancy as the baby grows and presses on the bladder.
The first trimester may pose obstacles to exercise, as some women feel tired and nauseous as hormones rage. Then things settle down to "normal," and thoughts can turn to physical activity. Additional pounds make it harder to exercise, let alone perform go about daily activities like bending, getting in and out of the car and even breathing. During pregnancy, insulin production increases and the body attempts to store energy more often. This may lead to insulin resistance, fatigue and eventually gestational diabetes (too little insulin). Studies have demonstrated that women who have pregnancy-induced diabetes are more prone to diabetes after pregnancy. Overweight moms-to-be are also adding pounds to the developing baby, leading to a harder delivery and increased need for cesarean birth.
Explore your community for pre-natal and post-partum mom/baby classes once you have your doctor's clearance. Exercising with a group of moms is a great way to stay involved and reduces stress and anxiety. Women share physical and mental feelings, have the support of other women experiencing the same "growing pains," form friendships and playgroups. To complement an active class, explore prenatal yoga classes. Learn how to breathe more efficiently and benefit from the relaxation response, create a mind-body focus, and learn poses that benefit the hips, back, digestion, and elimination.
Unless there are medical reasons why exercise for an expectant mom is not advised, you should get physical. According to the American College of Obstetricians and Gynecologists (ACOG), the following constitute contraindications: ruptured membranes, premature labor, a history of three or more spontaneous abortions, multiple gestation, incompetent cervix, persistent second or third-term bleeding, diagnosed placenta previa, diagnosed cardiac disease, pregnancy-induced hypertension. All women should check with their physicians for clearance before participating in any type of activity.