Creating a safe and effective workout
Remember those pre-pregnancy days when you’d rise early, dash to the gym, and finish, feeling more in control over the stresses of everyday life? Do you need to give that up from the moment the little pink line creeps across the pregnancy test window? For most women, the answer is no, as long as you slightly alter your exercise routine to take into account your new physical state. So go ahead and ride that bike, walk the treadmill, and swim those laps: You will join the millions of other women who sailed through their pregnancy staying healthy, strong, and invigorated through exercise.
Benefits of exercise
There are a number of excellent reasons to exercise during pregnancy, including:
Increasing self-esteem while lowering depression and anxiety levels
Helping mom-to-be maintain a steady and reasonable weight gain
Reducing pregnancy-associated discomforts
Lowering a woman's chance of having a cesarean
Shortening recovery time after giving birth
Accelerating postpartum weight loss
Increasing energy levels
Improving sleep quality
For the mom-to-be with a healthy, normal pregnancy, exercise can be very safe. For those who have experienced pre-term labor, or had some obstetrical complications in this, or previous pregnancies, exercise may not be recommended, or a program may need to be specially tailored to fit their specific needs. The bottom-line? Pregnant women should not attempt a fitness program without consulting their practitioner first. Only by taking a full medical history can your health care provider recommend a routine that will be right for you and your baby.
What exercises are best?
Moms-to-be are often most comfortable, and have less injuries, when they follow a non-weightbearing exercise routine, such as swimming or cycling using a stationary bike. A study by the American College of Obstetricians and Gynecologists (ACOG) reveals that pregnant women who follow a non-weightbearing exercise program are more likely to continue it into the third trimester than those who attempt weightbearing exercises such as running or lifting weights.
Are there safety guidelines?
It is very important that all pregnant women seek an okay from their health care provider before embarking on a fitness program. When beginning an exercise program it is important to start slowly and gradually increase your activity level, especially if you have not been exercising regularly. Even if you have exercised regularly prior to pregnancy, you may find that you need to decrease your level of exercise. Listen to your body. If you feel uncomfortable, short of breath or very tired, reduce the intensity of your workout.
A mom-to-be may be concerned that exercise might lead to overheating, which might harm her unborn baby. It is important to take frequent breaks during workouts and limit strenuous exercise when pregnant. Strenuous exercise should be interspersed with low-intensity exercise and rest periods. And, don’t forget to drink to thirst. Sipping water frequently during your workout will help you avoid becoming overheated.
Summarized below, ACOG offers some valuable safety tips for exercising during pregnancy. Incorporate them into your routine and you will be well on your way toward creating a fun and healthy workout for you and your baby:
Regular exercise (at least three times per week) is preferable to intermittent activity.
Vigorous exercise should not be performed when mom-to-be is ill, or during hot, humid weather.
Jerky, bouncy motions should be avoided. Exercise on a wooden floor or a tightly carpeted surface.
Because of the relaxation of connective tissue, pregnant women should avoid extreme stretching exercises.
Vigorous exercise should be preceded by a five-minute warm-up, such as slow walking.
Strenuous exercise should be followed by a period of gradually declining activity that includes gentle stretching.
Heart rate should be measured at times of peak activity and probably should not exceed a maximum of 150 beats per minute. (There are reports of pregnant, high-level competitive athletes who approached and even exceeded the recommended maximum heart rate without any apparent harmful effects on the fetus, but consult with your care provider if you have concerns.)
Care should be taken to rise gradually from the floor to avoid an episode of dizziness (from low blood pressure) related to changes in position. Some form of activity involving the legs should be continued for a brief period.
Liquids should be taken liberally before and after exercise to prevent dehydration. If necessary, activity should be interrupted to replenish fluids.
Women who have led sedentary life styles should begin with physical activity of very low intensity and advance activity levels very gradually.
Activity should be stopped and a care provider notified if any unusual symptoms appear.
