Laura Sundstrom, SNM
Exercise – yes, it’s good for you! No matter your age or condition, exercise helps to maintain a healthy weight, builds strong muscles and bones, and reduces feelings of depression and anxiety. For pregnant women, there is an even longer list of benefits, a few of which are:
Alleviation of certain common problems of pregnancy
• Prevention or minimization of varicose veins, ankle swelling, hemorrhoids, and leg cramps
via increased blood circulation
• Reduction in low back pain by strengthening muscles in the back
Reduction of pregnancy-related fatigue
• A healthy heart and strong muscles can give you more energy and endurance
Improved sleep
Preparation for childbirth
• Some researchers have found that physically-fit women have shorter labors with fewer medical interventions
• Postpartum recovery may be shorter and easier
And, as mentioned above, exercise can help a pregnant woman maintain a calm, confident mood and gain a healthy amount of pregnancy-related weight.
Concerns about Exercise
Though exercise during pregnancy is generally desirable and safe, it is important to check with your midwife about your exercise plans before you begin. She will consider factors like your current level of physical fitness and exercise history, the specifics of your pregnancy, and the particular type of exercise in which you’re interested. She’ll also make sure you do not have any medical conditions that might make exercise dangerous. Such conditions are unusual and it is most likely that your midwife will be thrilled to hear that you want to exercise. She may also have some excellent suggestions for you, the healthy pregnant woman.
During exercise, the increase in blood flow to the major muscles of the body helps to nourish and strengthen them. In pregnancy, the uterus as well as the major muscles need adequate oxygen-rich blood flow. Keep the intensity of your workout at a level appropriate to your degree of fitness to maintain the necessary blood flow. There are some simple ways to make sure that the level of exercise intensity is not excessive.
1) The “talk test.” This is the easiest method. You should be able to carry on a conversation while exercising. If you are so out of breath that you cannot, it is best to slow down.
2) Monitor your heart rate. A safe maximum of heartbeats per minute has been identified for women during pregnancy. If you like math, this method may suit you better. Your maximum heart rate will be determined by your age.
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Maternal Age
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Max # of beats per minute
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Max # of beats in 10 sec.
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Less than 20
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140-155
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23-26
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20-29
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135-150
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22-25
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30-39
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130-145
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21-24
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40 or greater
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125-140
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20-23
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Avoid forms of exercise that could result in trauma to your abdomen. Generally, these activities include contact sports such as soccer or rugby or activities that might result in loss of balance such as downhill skiing or rock climbing. Any form of exercise that involves lying flat on your back should be modified so that you’re lying with a wedge under one hip or over on your side. Finally, scuba diving is not recommended during pregnancy because of the stress of the air bubbles on the fetal lungs. Always remember to drink plenty of water to help keep your body temperature below 101
Choosing an Exercise Plan
The goals of exercise during pregnancy are twofold: to improve cardiorespiratory health with aerobic exercise and to improve musculoskeletal health with strength-training exercise. Aim for 30-60 minutes of exercise at least 3-5 days per week.
Beneficial types of exercise for pregnant women include:
Brisk walking – good cardiovascular workout and gentler on joints than jogging. Plus, it’s free and requires no new skills! Good walking shoes are the only equipment needed.
Aerobic dance – an excellent and fun indoor activity for cold weather. Plus, exercise classes are a great way to meet other pregnant women in your community.
Stationary biking – another good aerobic exercise with limited stress on your joints and low risk of falling.
Swimming – swimming is often mentioned as the best exercise option for women during pregnancy. It uses many large muscle groups to provide aerobic conditioning. The feeling of weightlessness in the water relieves joint discomfort. Many find their low back pain improves with the breaststroke because it lengthens the muscles of the chest and shortens those of the back, two areas that can become misaligned in late pregnancy. There is no risk of loss of balance and hitting the belly. And, body heat is easily dissipated in the water so there is less concern about overheating.
Light weightlifting – remember, no heavy weights! Choose exercises using light free weights or machines on low settings that present no risk of trauma to a pregnant belly. Opt for more repetitions with lighter weights; you should be able to lift without straining and holding your breath.
Yoga – yoga’s focus on breathing, relaxation, and body awareness are all helpful to women adjusting to the physical changes of pregnancy and preparing for labor and birth. In addition to these mental benefits, yoga is an excellent way to get physically fit. Strength, flexibility, and endurance can all be improved with yoga. If you are new to yoga, start off with a beginner’s class. Make sure you are practicing prenatal yoga, which will pay special attention to protecting your stretchy joints and growing belly. Avoid postures that require you to lie flat on your back or those that increase your risk of falling, such as one-legged poses or inversions. Yoga can be done in a class with other pregnant women or with a video in your own living room. Follow the pregnancy-info.com link below for specific tips on yoga during pregnancy.
Pilates – good for strength and flexibility. Like yoga, find a class that’s designed for pregnant women.
Warning Signs
Listen to your body – it may give you signals that exercise is not appropriate for you. Call your midwife if you experience any of the following warning signs:
• vaginal bleeding
chest pain
lightheadedness
shortness of breath before exercising
headache
muscle weakness
signs of a blood clot
regular, persistent uterine contractions
decreased fetal movement
leakage of amniotic fluid
Summary:
Exercise is safe and healthy for almost all pregnant women.Check with your midwife before you start and if you have any concerns.
Start slowly, even if you’ve been exercising for years. Your body is going through many changes.
Drink lots of water and make sure you can pass the “talk test” while exercising.
Call your midwife if you experience any of the warning signs mentioned above.
Have fun and enjoy taking such good care of yourself during your pregnancy.
For more information:
http://www.childbirth.org/articles/pregnancy/exercise.html
http://www.midwife.org/focus/healthymothers/exercise.cfm
http://www.pregnancy-info.net/exercise2.html