Exercising when you're pregnant

by Callie Camp

As printed in the Summer 2006 issue of Urbanbaby & Toddler magazine

Does any mom-to-be still believe that the next 40 weeks are a time for putting up her feet and indulging every craving? These days pregnant women are working full-time jobs right up until their due dates and multitasking to get things squared away before baby comes along. Today's expectant mothers are as busy as before they got pregnant, if not more.

And the trend is amplified in the fitness sector. Everywhere, pregnant women are grunting through squats with stability balls and sweating on the treadmill, balancing in yoga poses and strengthening their abs in Pilates classes. Even women who were previously inactive are seeking out prenatal fitness classes now that more expectant moms are recognizing the benefits of exercise during pregnancy. But even with this shift towards physical fitness, there are still lingering myths surrounding pregnancy and exercise.

For instance, how much is too much, and how little too little? There are misconceptions on both ends of the spectrum. Many active women believe their fitness regimen will be unaffected by pregnancy while others believe they'll have to stop their routine entirely. Women that were inactive before getting pregnant tend to think it's safer to stay inactive. But the reality is that regardless of where you start, your fitness program must take your pregnancy into account.

Aside from the usual benefits of a fitness program, prenatal exercise minimizes the aches and pains associated with pregnancy. Exercising through your pregnancy can reward you by:

promoting good posture and preventing back/hip pain and poor alignment caused by added weight
reducing the risk of gestational diabetes
helping prevent varicose veins and hemorrhoids
helping prevent constipation and urinary incontinence
improving sleep quality
promoting healthy weight gain
helping prepare for a healthy labour and delivery

Timing - Too Late?

Many women think that if they don't start their exercise regimen early in their pregnancy, they're too late to reap the benefits. In fact, for a previously inactive mom-to-be, it's advisable to wait for the second trimester before starting an exercise regimen, due to the fatigue, dizziness and nausea brought on by the first trimester. Before hitting the gym, you can start with something as simple as brisk walking for 15 minutes, two to three times a week to gauge how well your body responds.

Intensity - Out of Shape?

While exercising, you'll experience breathlessness, pink skin and a jump in heart rate at a much lower exercise intensity than you experienced before pregnancy. This doesn't mean that you're becoming less fit! Starting right from the first trimester, the resting heart rate of a pregnant woman rises 15 to 20 beats per minute (BPM) due to an increase in blood volume - up to 50 percent - while breathlessness and easy flushing result from the pregnant body trying to rid itself of excess heat. It can be helpful to wear a heart-rate monitor to make sure you're modifying your intensity to stay within safe pregnancy target heart-rate ranges. A good rule of thumb: slow down if you can't comfortably carry on a conversation.

Age Heart Rate Range (BPM)

< 20 140-155
20-29 135-150
30-39 130-145
> 40 125-140

Duration - No Pain, No Gain?

Even if you're used to pushing the limits on your body, experienced exercisers should be aware that pregnancy is not the time to be exercising to exhaustion. No more hour-long cardio sessions: the upper limit on cardiovascular exercise is 30 minutes. This ensures that blood sugar reserved for the fetus isn't commandeered for the working muscle groups.

Type - Thrill Seekers Need Not Apply!

Whether you've spent years honing your skills in extreme sports, or you're just entering the fitness arena, now is the time to focus your efforts on functional training that will help during labour and delivery, not to mention the daily strains of pregnancy and motherhood. Placing yourself in hot, humid or poorly ventilated surroundings puts you at risk of overheating and dehydration, while high altitudes or any environment in which you could fall or be hit by something or someone puts your body and your baby at risk. And remember, the hormone relaxin causes the joints to become looser during pregnancy, so make sure you are careful while stretching or performing exercises requiring balance.

This doesn't mean that currently active women should stop running, lifting weights, swimming laps or doing yoga! If you're paying attention to your body response as your pregnancy progresses and are careful not to overexert, it's perfectly safe to continue within the abovementioned guidelines. Beginners should stick to simple, lower-impact activities like walking, stationary cycling and swimming.

Nutrition - Eating for Two?

Gone is the notion that a pregnant woman is "eating for two." Most expectant women know that the added caloric intake recommended during pregnancy is only 300 calories per day. That being said, pregnancy is not the time for any weight loss regimen. Now more than ever, it is crucial that you take in enough extra nutrients to fuel your body for exercise. This will ensure that your baby is also getting the nutrients he/she needs to grow and develop in a healthy way.

Continuity - Keep on Truckin'!

Many women feel that if they exercised before pregnancy, they're automatically okay to keep exercising during pregnancy. This is not always the case. Some women simply shouldn't exercise due to complications such as pregnancy-induced hypertension, an incompetent cervix or placenta previa. One of the best ways for any pregnant woman to assess her suitability for prenatal fitness is to complete a PARmed-X for Pregnancy with her healthcare provider. The screening form is published by the Canadian Society for Exercise Physiology and downloadable from www.csep.ca.

Keep in mind that physical fitness is meant to enhance your pregnancy, labour and delivery - not cause added risks. Exercising in moderation can bring great rewards to you and your baby, both during and after your pregnancy!