Exercising During Pregnancy
Separating Truth From Myth
Pregnancy is the perfect time to adopt a healthy lifestyle. Not only are you responsible for your well-being, but also for the well-being of your baby. Women are often bombarded with incorrect and outdated information about exercising during their pregnancies. Everyone from your mother-in-law to a stranger in the grocery store wants to share advice about what you should or shouldn't be doing. The truth is, moderate exercise designed for the expecting mom actually serves many benefits. Getting the facts empowers you to make smart choices for your health—and your baby's. Let's clear up some of this confusion and dispel the three most common myths about exercising during your pregnancy.
Myth #1
Pregnant women should not get their heart rate over 140 beats per minute.
In 1985, the American College of Obstetrics and Gynecology (ACOG) published their first recommendations for exercising during pregnancy. Due to limited research at that time, ACOG took a conservative approach and stated that pregnant women should keep their heart rate under 140 bpm. In 1994, ACOG revised this guideline after extensive research. They found that there was not any data to indicate women should lower their heart rate because of potential negative effects. The current guidelines suggest pregnant women should measure intensity not by heart rate, but by perceived rate of exertion. On a scale of 1 to 10, 1 being very easy and a 10 being extremely hard, a healthy pregnant woman can safely work between a 5-8 (moderate to somewhat hard) depending on her fitness level and advice of her doctor. Another appropriate test to determine intensity is the talk test. When exercising you should be able to say at least a three word response without gasping for air or feeling out of breath. If you cannot, the intensity is too high and you need to slow down.
Myth #2
Pregnant women should eliminate abdominal work after the 1st trimester.
While it is true that you should not lie on your back for long durations after the fourth month (due to the risk of Supine Hypotensive Syndrome), there are many abdominal exercises you can and should engage in during your second and third trimester. Women should concentrate on strengthening their deep transverse abdominals and pelvic floor to aid in labor and delivery and help prevent urinary incontinence. Pregnant women can engage in abdominal work in a side lying, standing, or incline position. An example of an appropriate abdominal exercise would be the cat curl. Get down on all fours (your hands and knees). Your shoulders should be in line with your wrists and your knees should be under your hips. Take a deep breath in. Next, slowly exhale as you pull your belly button toward your spine. As you are pulling the belly button to the spine, arch your back like a cat and tilt your pelvis forward contracting your abdominals. Then release and return to starting position in neutral spine.
Myth #3
If you weren't exercising before your pregnancy, you should not start now.
The current ACOG guidelines state, "healthy pregnant women are encouraged to engage in at least 30 minutes of moderate exercise on most, if not all, days of the week."
Though pregnancy is not the time to take up long distance running, it is a great time to form healthy habits you can continue after your baby is born. The best way to get moving is to begin a walking program. Start by walking 10-15 minutes and gradually increase the duration and intensity over time. Water aerobics, swimming and indoor cycling are other appropriate modes of exercise.
Get Moving!
Don't miss out on the significant benefits of exercising during your pregnancy!
Research shows that pregnant women who exercise regularly have a reduction in labor time by an average of two hours and a decreased need for surgical or medical interventions during delivery. Moms who exercise can help decrease or prevent constipation, leg cramps, varicose veins, depression, and back pain. Exercise also improves energy levels, mood, self-esteem, recovery time, circulation and functional capacity, so mommy-to-be can make the most of this incredible stage in her life.
Talk to your Ob-Gyn before starting any exercise program. You may want to find a personal trainer who specializes in pre- and post-natal fitness, or sign up for a pre-natal exercise class to safely guide you through an appropriate routine. Most importantly, don't let the myths keep you from experiencing the benefits of healthy movement-for both you and your baby. Pregnancy is an amazing experience. Help your body be your ally on this journey. Get moving today!
REFERENCES:
Anthony, Lenita. Pre- and Post-Natal Fitness: A Guide to Fitness Professionals from the American Council on Exercise. 2002.
American College of Obstetricians and Gynecologists. Exercise Guidelines. 1994 and 2002.
Clapp, Dr. James F. Exercising Through Your Pregnancy. 2002.
