Doctors used to tell their pregnant patients to avoid vigorous exercise during pregnancy for fear that it could injure the mom, the developing baby or both. Today, mothers-to-be are encouraged to be in shape and to keep active during their pregnancy.
“You wouldn’t show up for a marathon without training for it,” says Teddi Bryant, who offers pre- and post-natal fitness training at Hot Mamas Exercise. “The same goes for labor, which is probably the biggest physical event of a woman’s life.”
But there are always questions. How much can I do? What sports or activities should I avoid? Will the fetus be at risk? The American College of Obstetricians and Gynecologists suggests a pregnant woman talk with her doctor before starting a workout program to be sure there are no health conditions that might limit activity or cause harm to her or the fetus.
ACOG, which recommends 30 minutes of exercise most days of the week, acknowledges that even though a woman may not feel at her best while carrying a baby, exercise can bring some relief from the backaches, bloating, constipation and swelling, as well as improve mood, posture, muscle tone, strength and endurance. Activity also promotes better sleep and can prevent or treat gestational diabetes.
“Walking, swimming, cycling, aerobics (particularly water aerobics), and yoga are all good activities that help women who are not in shape get in shape,” says Dr. Reid Goodman, an obstetrician and gynecologist. However, if it has been a while since you have engaged in any activity, start slowly by exercising five minutes a day. Add five minutes each week until you are able to perform 30 minutes a day.
Exercise moderation
Running, racket sports and strength training also are acceptable but only if done in moderation and generally only by women who were doing these activities before becoming pregnant.
Activities that should be avoided by all pregnant women are those where there is a risk of falling or where the center of gravity is crucial for balance. Examples are skiing, contact sports such as basketball and soccer, gymnastics, water skiing and horseback riding. Scuba diving is risky because the pressure from being underwater can put the baby at serious risk for decompression sickness (“the bends”). Also, after the first trimester, women should not perform any exercises that require lying flat on the back because this flattens the uterus and can inhibit blood flow and circulation. Standing still for long periods of time should also be avoided because this can decrease cardiac output and even cause early delivery.
Getting in shape prior to pregnancy is a real boon to a successful outcome for mother and child. Women should maintain a healthy weight and participate consistently in exercise programs that strengthen muscles as well as exercise for the heart and lungs (cardiovascular). While there are no guarantees, being in good physical condition can make delivery easier and safer, and speed recovery.
Lori Goldman, age 45, and mother to 3 1/2-year-old Jane, quit smoking and got into exercise in her early 30s. “When I got pregnant, I quit running and got into swimming twice a week, strength training three times a week, and worked out on the elliptical trainer once or twice a week,” Goldman says. She says her daily exercise contributed to her stamina during labor. “I was in labor for 20 hours; being in shape contributed to my being able to do that.”
Research at both the University of Washington and Harvard has shown that women who get into an exercise program a year before becoming pregnant reduce their risk of pre-eclampsia (a deadly high blood pressure condition affecting both mother and baby) by as much as 33 percent.
Every system in the body is affected by pregnancy, but it is the musculoskeletal and cardiovascular systems that are the focus of exercise issues. As the pregnancy progresses, the center of gravity shifts, which means exercise activities must be adjusted and accommodated.
Hormonal changes relax the ligaments, which creates more joint flexibility; the extra weight, especially in the last trimester, makes the heart and circulatory system work harder than before pregnancy, so moderation during any aerobic activity is necessary; and the increasing shift of weight to the front of the body stresses the joints and muscles of the hips and lower back, creating muscle pain and possible problems with balance.
This generally suggests that the most practical time for physical activity is during the first 24 weeks of pregnancy. During the last trimester, water exercises are usually the most comfortable.
Teddi Bryant, a Denver mother of two who runs Hot Mamas Exercise Studio, exercised through both of her pregnancies and encourages other women to do the same. She got training from the American College of Sports Medicine on pregnancy fitness dos and don’ts. Prenatal classes stress core, abdominal, and leg strength and are modified for the various stages of pregnancy, Bryant says. Participants also learn to breathe and how to focus through the pain of labor.
The more in shape you are, the better you’ll get through the experience, she says. “We are all about helping moms and moms-to-be look and feel great during and after their pregnancy.”
Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com
