 Daily
exercise is an important part of a healthy pregnancy. Prenatal exercise
can build bones and strengthen muscles, helping you look and feel
good during a time when your body rapidly changing. Women who exercise
are less prone to the discomforts of pregnancy such as swelling, back
pain, fatigue, and constipation. Studies have shown that, in low-risk
pregnancies, exercise does not harm the fetus or increase the risk
of miscarriage.
Regular
exercise strengthens the abdominal and vaginal muscles making the
demands of labor much easier. After delivery, good vaginal and abdominal
wall muscle tone may prevent the urinary incontinence that many
women experience. And a woman who's fit during pregnancy has a much
easier time getting back to pre-pregnancy shape. Exercise can also
help eliminate the "post-partum blues" that may occur
after the baby is born.
Before
beginning exercise
Before
beginning any exercise program, talk with your doctor to be sure
you do not have any health conditions that bar physical activity.
The following are considered contraindications to exercise during
pregnancy: pregnancy-induced hypertension, pre-term labor, an incompetent
cervix, persistent vaginal bleeding, multiple birth pregnancy, or
the baby's growth is slower than expected.
Generally,
if you have a low-risk pregnancy, you can continue or start an exercise
program, and can continue until delivery barring medical problems.
Your pre-pregnancy exercise stamina may decrease and you might have
to modify exercise intensity as your pregnancy progresses. Most
forms of exercise are safe during pregnancy.
Smooth,
consistent, non-weight-bearing movements are healthier than sporadic
bursts. Walking, swimming, yoga, and stationary biking are considered
good exercise for pregnant women. Pregnant women do need to use
caution during exercise and avoid risky sports or exercises where
there is a chance of falling, such as horseback riding, skiing,
or contact sports. Even mild bumps or falls can be serious to you
and your baby.
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Precautions
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Always
stop exercising if you get any of these symptoms:
- Back
or pelvic pain
- Vaginal
bleeding
- Dizziness
or feeling faint
- Increased
shortness of breath
- Rapid
heartbeat
- Difficulty
walking
- Uterine
contractions and chest pain
- Fluid
leaking from the vagina
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Prior
to 1994, the American College of Gynecologists (ACOG) warned that
pregnant women should exercise for no longer then 15 minutes, and
they should keep their heart rate no higher then 140 beats per minute.
In 1994, however, the ACOG released new guidelines stating that
there is no data to indicate that pregnant women should limit exercise
intensity and lower target heart rates because of adverse effects.
Pre-pregnant
conditioning and stamina should be a key factor determining a safe
exercise program during pregnancy. Now women are urged to listen
to their own body and exercise at a comfortable intensity. Never
exercise to the point of breathlessness. This is a sign that your
body cannot supply the needed oxygen for you and the baby. This
lets you know that you should reduce the intensity of your workout
so you'll have more oxygen available. A comfortable intensity is
being able to carry on a conversation while exercising.
Some
studies have shown that a core body temperature above 102.5 degrees
Fahrenheit during the first trimester of pregnancy can increase
the risk of certain birth defects of the brain and spine. Further
studies have found that pregnant women who are physically fit are
better able to lower body core body temperature during exercise.
The ACOG recommends women who exercise in the first trimester should
avoid overheating and therefore avoid exercising in hot, humid weather
and avoid using hot tubs and saunas.
General
guidelines for a safe and healthy exercise program
-
Consider the exercise position. After 20 weeks of pregnancy,
avoid doing any exercise on your back, since the weight of the
uterus may interfere with blood circulation. Also avoid standing
motionless for long periods of time as this may also decrease
blood flow to the uterus.
- Avoid
overheating and dehydration. Avoid exercise in hot, humid
weather or when you are sick with a fever. Doctors advise drinking
plenty of water to keep from overheating and dehydrating. The
ACOG recommends drinking fluids prior to and after exercise, and
if necessary, during the activity.
- Wear
layers of clothing. Wear breathable loose clothing that you
can remove in layers if you become too warm.
- Wear
supportive clothing. Wear a bra that fits well and provides
lots of support for your breasts.
- Consume
more calories. You need to consume an extra 300 calories a
day during pregnancy, more if you exercise regularly. You should
gain between 25 and 35 pounds during your pregnancy.
- Watch
your balance. The growing uterus shifts the center of gravity
making it easier to lose your balance especially during the last
trimester.
- Watch
for injuries. Raising levels of a hormone called relaxin makes
the connective tissues more lax and there is a greater chance
of sprains and strains during pregnancy.
After
the birth
Exercising
after a baby's birth can help regain you get back in shape. Many
of the physiological and biological changes of pregnancy persist
for four to six weeks postpartum. Pre-pregnancy routines should
be resumed gradually based on physical stamina - again let your
body be your guide.
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