Exercising Throughout Your Pregnancy

Immediately after I found out I was pregnant I searched the internet about exercise information for pregnant women.  I stumbled on a book, Exercising Through Your Pregnancy by Dr. James Clapp.  I fell in love with the book because Dr. Clapp outlines a number of common misconceptions regarding prenatal exercise.  The book gives you the information you need to remain active and healthy before, during, and after your pregnancy. Based on Dr. James Clapp's extensive research, the book explains the effects of regular exercise on all phases of pregnancy. Previously, it was wrongly thought that prenatal exercise may cause miscarriage, fatal overheating in the womb, placental abruption, still birth, and low birth weight.  Most of these myths were developed and passed on as fears and low education regarding pregnancy and fitness.  Dr. Clapp puts to rest many myths and reveals the benefits of maintaining your exercise program: limited weight gain; less physical discomfort; more energy; easier, shorter, less complicated labor; quick recovery; and many more! Dr. Clapp also gives you recommendations and guidelines for developing an exercise program that safely fulfills your needs during the different stages of your pregnancy. Below are some of the benefits for mom and baby as well as Myth Dr. Clapp busts in his book.  

Benefits for Mothers

Prenatal exercise benefits women in five particular areas: the heart and circulatory system, lung and placental gas support, body temperature and sweating, metabolic and hormonal responses, and muscle, ligament and bone adaptations. Blood volume, plasma volume and red cell volumes of exercising pregnant women are 10 to 15 percent higher than women who do not exercise. Body tissues are more able to take up and use oxygen. Pregnant, exercising women have increased abilities to deal with heat stress, since they are more able to eliminate excess heat. Pregnancy and exercise combined provide higher amounts of glucose and oxygen for the baby. Finally, prenatal exercise may reduce laxity of ligaments and improve overall muscle strength and tone.

Benefits for Baby

Recent studies show that exercise has a positive influence on fetal growth and development. About ten minutes into exercise, the fetal heart rate will increase, and will continue to increase as mom exercises. This is a normal response that is not dangerous to the baby. In fact, newborn babies whose mothers exercised during pregnancy show an increased ability to adapt to life outside the womb. Frequent, intense exercise may cause a reduced body fat content, which may cause lower birth weights. Most babies' body fat levels are about 14 percent, whereas those with exercising moms usually have a 9 percent body fat level. Again, this is not harmful to the baby and may even decrease chances of obesity later in life. Exercise also has positive effects on the development of the fetal nervous system, which leads to a smoother transition from womb to outside world.

Myth #1

• Pregnant women should not get their heart rate over 140 beats per minute.

In 1985, the American College of Obstetrics and Gynecology (ACOG) published their first recommendations for exercising during pregnancy. Due to limited research at that time, ACOG took a conservative approach and stated that pregnant women should keep their heart rate under 140 bpm. In 1994, ACOG revised this guideline after extensive research. They found that there was not any data to indicate women should lower their heart rate because of potential negative effects. The current guidelines suggest pregnant women should measure intensity not by heart rate, but by perceived rate of exertion. On a scale of 1 to 10, 1 being very easy and a 10 being extremely hard, a healthy pregnant woman can safely work between a 5-8 (moderate to somewhat hard) depending on her fitness level and advice of her doctor. Another appropriate test to determine intensity is the talk test. When exercising you should be able to say at least a three word response without gasping for air or feeling out of breath. If you cannot, the intensity is too high and you need to slow down.  

Myth #2

• Pregnant women should eliminate abdominal work after the 1st trimester.

While it is true that you should not lie on your back for long durations after the fourth month (due to the risk of Supine Hypotensive Syndrome), there are many abdominal exercises you can and should engage in during your second and third trimester. Women should concentrate on strengthening their deep transverse abdominals and pelvic floor to aid in labor and delivery and help prevent urinary incontinence. Pregnant women can engage in abdominal work in a side lying, standing, or incline position. An example of an appropriate abdominal exercise would be the cat curl. Get down on all fours (your hands and knees). Your shoulders should be in line with your wrists and your knees should be under your hips. Take a deep breath in. Next, slowly exhale as you pull your belly button toward your spine. As you are pulling the belly button to the spine, arch your back like a cat and tilt your pelvis forward contracting your abdominals. Then release and return to starting position in neutral spine.

Myth #3

• If you weren't exercising before your pregnancy, you should not start now.

The current ACOG guidelines state, "healthy pregnant women are encouraged to engage in at least 30 minutes of moderate exercise on most, if not all, days of the week."

Though pregnancy is not the time to take up long distance running, it is a great time to form healthy habits you can continue after your baby is born. The best way to get moving is to begin a walking program. Start by walking 10-15 minutes and gradually increase the duration and intensity over time. Water aerobics, swimming and indoor cycling are other appropriate modes of exercise.

Go get the book!  It’s a great read and very educational!!

REFERENCES:
Anthony, Lenita. Pre- and Post-Natal Fitness: A Guide to Fitness Professionals from the American Council on Exercise. 2002.
American College of Obstetricians and Gynecologists. Exercise Guidelines. 1994 and 2002.
Clapp, Dr. James F. Exercising Through Your Pregnancy. 2002.