Shaping Up During Pregnancy

By Sueann Allen

Gone are the days of staying off your feet and resting comfortably for the nine months of pregnancy.  It's now widely believed that exercise during pregnancy—provided you are healthy—is not only acceptable, but beneficial.  However, you should always check with your doctor before beginning any exercise program.

What are the benefits of exercising while pregnant?

Exercise increases your energy and muscle strength to ease discomfort caused by weight gain during pregnancy. Exercising also reduces constipation by accelerating movement through your intestines. And exercise can help regulate your sleeping patterns. Some women report that exercise contributes to a sense of control while body expands uncontrollably.

Exercise prepares you for birthing in several ways. It strengthens your heart, increases endurance and helps you gain control over your breathing, all of which help during labor. Stronger muscles help with delivery and recovery.

Exercise speeds up the return of your pre-pregnancy body. It helps you avoid gaining fat weight as the baby grows.

How much exercise is acceptable?

This varies according to your pre-pregnancy fitness level.  If you were consistently exercising before your pregnancy, you can usually continue with your normal routine, if it poses no threat of injury to you or the baby.  If, however, you are just beginning to exercise, be sure to start slowly.  You may want to begin with just a few minutes of exercise a day.  You can gradually work yourself up to a moderately intensive, 30-minute workout.

If you are sick or the weather is hot, avoid working out.  Take frequent breaks throughout your workout and remember to drink plenty of water to avoid dehydration.  Be sure that you are never breathless during your workouts.  If you don't have enough oxygen to carry on a conversation, your baby is probably not getting enough oxygen.  Slow down.

Which exercises are best?

Doctors recommend low-impact, moderately intensive exercise for pregnant women. Walking, swimming and yoga are acceptable forms of exercise.

Kegels, exercises that strengthen the muscles in your pelvis, are recommended to ease labor and delivery, quicken recovery and increase bladder control. You can perform Kegels by contracting and relaxing the muscles that start and stop the flow of urine. Try to do at least fifty each day.

Which exercises should I avoid?

Avoid all contact sports!  They not only risk injury to you, but to your baby.  Avoid any sports that could physically endanger you, including bumpy sports like snow skiing, gymnastics, rock-climbing and horseback riding.

Avoid exercises you must perform on your back, such as sit-ups.  These restrict blood flow to the baby.

Be cautious of sports that require you to change direction suddenly, like racquetball.  Joints are relaxed during pregnancy, and pregnant women are more prone to ligament injury.  Also, be aware that your enlarged womb changes your center of gravity and may make you unstable and off-balance.

How can I tell if I'm working too hard?

Your body will let you know.  If you experience nausea, dizziness, or feel faint, slow down; you may not be getting enough oxygen.  If your hands and feet swell, your body temperature goes more than a degree or two above normal or your heart rate rises (above 140 beats per minute), lie down and rest immediately.  If contractions begin or you have vaginal bleeding, you should stop exercising immediately and contact your doctor or midwife.

Is there anyone who should not exercise during pregnancy?

Anyone diagnosed with pregnancy-induced hypertension, heart disease, intra-uterine growth retardation (unsuccessful growth of the baby) or an incompetent (weakened) cervix should avoid exercise.  If you are at risk or have a history of pre-term labor, you should not exercise during pregnancy.  If you are having twins, you are automatically at risk for pre-term labor and should refrain from exercise.

If you are one of the millions of women experiencing a healthy, normal pregnancy, exercise can benefit and enhance your pregnancy.  Use caution choosing exercises and listen to your body.  Always discuss your exercise plans with your doctor and attend your prenatal appointments to track that you and the baby are both progressing on schedule.  This experience will be one of the most amazing journeys of your life, revel in it, enjoy it and stay fit!

References

Baby Center Editorial Staff.  When not to Exercise During Pregnancy.  (n.d.).  Retrieved on October 13, 2004 from:

When NOT to exercise during pregnancy

Exercising During Pregnancy.  (n.d.).  Retrieved on October 13, 2004 from:

Benefits of Exercising During Pregnancy

Robledo, S. Jhoanna.  Exercise During Pregnancy: Nine Signs of Danger.  (n.d.).  Retrieved on October 13, 2004 from:

Exercise during pregnancy: Nine signs of danger

Saulitis, Mara V.  Pregnancy and Exercise.  (n.d.).  Retrieved on October 13, 2004 from:

Pregnancy and Exercise

Staying Healthy During Pregnancy.  (n.d.).  Retrieved on October 13, 2004 from:

General Pregnancy Guidelines

Kegels: Exercises for an Easier Delivery.  (n.d.).  Retrieved on October 13, 2004 from:

KEGELS: EXERCISES FOR AN EASIER DELIVERY

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