Fit Mommy: The Benefits of Exercise During Pregnancy

Many women today are asking their doctors, “Should I exercise while I’m pregnant?”

The answer is yes. A well-structured prenatal fitness program can make pregnancy both healthier and easier.

We all know that exercise makes us healthier, but how can it make pregnancy easier?

Exercising before you are pregnant reduces your chances of developing some of the aches and pains that go along with pregnancy.
Exercising during pregnancy can alleviate and even stop some common pregnancy complaints, and it reduces the likelihood of excessive weight gain and other conditions.
Exercise can make delivery easier, by strengthening the muscles needed during labor.
After delivery, women who exercise are able to regain their pre-pregnancy weight and shape more quickly, and they are well prepared for the mental and physical challenges of caring for their baby.

Consistency is key. Women who perform aerobic exercise for 45-minute sessions, at least 5 times per week, will receive the majority of benefits listed below. That’s the ideal scenario. However, you can still benefit with a more modest exercise schedule. Some exercise is better than none. Women who exercise at mild to moderate intensity at least three times per week, will experience improvement in their well-being, they’ll have more energy, they’ll sleep better, have reduced constipation, fewer leg cramps and a quicker return to pre-pregnancy weight when compared to their non-exercising counterparts (ACOG, 2002: Clapp, 2002).

Exercise benefits for moms include:

A reduced risk of developing gestational diabetes and pregnancy-induced hypertension (high blood pressure)
Fewer obstetric interventions during delivery (forceps, vacuum extraction)
A reduction in the active stage of labor (the time from 4cm to 10cm dilation)
Improved self-image.
A quicker return to pre-pregnancy weight.
Decreased incidence of loss of bladder control during pregnancy and postpartum.
A reduction in bone density loss while breastfeeding.
A reduction in common pregnancy complaints such as hemorrhoids, constipation, leg cramps, back pain, water retention, etc.

Research has also shown benefits for the babies of moderately exercising mothers:

Infants are less cranky and less likely to have colic.
Infants have less body fat at birth. Some early research suggests that the benefits of lower body fat may translate into a reduction in the incidence of heart disease and diabetes in adulthood.
Children have greater neurodevelopment scores in oral language and motor areas when tested at age five.

To maximize benefits, exercises must be weight bearing (i.e. not swimming) and aerobic (e.g. walking, running, stationary cycling, stair climber, rowing). And every prenatal exercise program should have daily “core” training that works on strengthening the abdominal and lower back muscles and the muscles of the pelvic floor. Strengthening the core muscles will help with potential problems such as incontinence and back pain. In addition, these are the muscles needed during labor, the “baby pushers.” Labor is one of the most intense experiences of your life, and preparing for it physically, will give you an advantage.

Once the baby arrives, all the strength that you have gained or maintained by participating in a prenatal fitness program will be useful in caring for your baby. Daily tasks such as carrying a baby, getting in and out the car, and lifting and reaching, will be easier. The time spent exercising during pregnancy will also make it easier for you to regain your pre-pregnancy shape, strength and fitness level.

Other types of exercise can be incorporated into your fitness program. For instance, Pilates and yoga can be a beneficial part of any prenatal fitness program, when used in conjunction with aerobic activities. Keep in mind that after the first trimester (0 to 12 weeks) you should avoid any positions that place you on your back for longer than 30 seconds. Also, be careful not to stretch past your pre-pregnancy range of motion. Any exercise involving extreme environmental conditions, such as hot yoga, is out. Overheating and dehydration should be avoided during pregnancy.

Carrying out a prenatal and postpartum fitness program is one of the best lifestyle and health choices you can make. Before you begin (or continue) an exercise program, always get clearance from your caregiver. For help with designing a prenatal fitness program, consult a qualified fitness instructor who has experience working with pregnant women. The Fit to Deliver, Moms in Motion and Healthy Moms programs are well-respected prenatal education courses that fitness professionals should have, in addition to standard professional certifications. Keep it safe, and keep it fun.

References

Clapp III, James F., M.D. Exercising Through Your Pregnancy, Omaha, NB: Addicus Books, 2002.

A research overview.

American College of Obstetricians & Gynecologists (ACOG) committee Opinion: Exercise during pregnancy and the postpartum period. Obstetrics & Gynecology 171-173, Jan 2002.

- By Karen Nordahl, MD and Author of Fit to Deliver: an innovative prenatal and postpartum fitness program