I am 25 weeks (and counting) along with my forth pregnancy. I am sitting here trying to determine if I should go and workout or write on my blog. So, the topic of pregnancy fitness comes to mind. There is so much misinformation about staying fit during pregnancy, so I though I would give a few facts.
(Disclaimer: Always consult your Doctor before beginning any exercise program. These tips are intended for healthy moms and babies who have no conditions that would contraindicate being physically active. When in doubt, ask your doctor or midwife.)
Ideas about fitness during pregnancy have changes a lot during the past several years. We have gone from considering pregnancy to be a delicate condition, to being a normal healthy process. Walking has been considered a good safe workout that most women can preform. However, now many athletic women are taking it to the next level, and finding that they can maintain their fitness level throughout their pregnancy.
BENEFITS:
Some of the basic benefits of exercise in pregnancy are staying healthy, improved mood, decreasing some discomforts, building stamina for labor, and faster postpartum recovery.
We all know that exercise is good for our heart, but there is some exciting new evidence that it also benefits your baby's heart. A 2011 study found that women who exercised at least 30 minutes, three times a week boosted babies' heart up to one month after birth. Another study in 2008 showed that women who exercised had fetuses with lower heart rates--a sign of heart health. In a 2010 study, researchers reported that exercise led to a modest reduction in birth weight. (The Independent, April 2011) Increased weight at birth has been linked to obesity in childhood and diabetes.
Another cool fact I have read is that exercise early in pregnancy helps the placenta create more blood vessels and consequently brings more oxygen and nutrients to the baby.
EXERCISING SAFELY:
In a healthy pregnancy, even a previously sedentary women can safely begin an exercise program. It is always important to discuss exercise with your healthcare provider to help decide what activities are appropriate for you. Walking is considered safe for most women. Some other examples are swimming, stationary biking, elliptical machines and low impact aerobics. Jogging is also considered safe if you were a runner before your pregnancy. There still seems to be some confusion about exercising and heart rate. I have read several articles that recommend that a pregnant women's heart rate does not exceed 140 bpm. This is outdated information. The following is a quote from the head of obstetrics with the Mayo Clinic.
If you exercised regularly before pregnancy, there's no need to focus on your heart rate for exercise during pregnancy.
Years ago, some experts recommended a heart rate of no more than 140 beats a minute for exercise during pregnancy. Today, however, heart rate limits aren't typically imposed during pregnancy. For healthy women, the Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity — preferably spread throughout the week — without any specific heart rate limits. ( Roger W. Harms, M.D., Mayo Clinic, 2011)
Avoid the following:
- Breath Holding
- Any activity where you might risk falling
- Activities that may cause abdominal drama
- Waist twisting movements
- Overheating
- Lying on your back after the first trimester
- Exercise that puts excess strain on the abdominal muscles, like crunches or double leg lifts
Things to keep in mind:
- Drink plenty of water--a cup before, one every 20 minutes during, and one after. (more if it's hot)
- Don't get overheated. A temp over 102 for more than 10 minutes is considered dangerous.
- Calories--A women with a normal BMI is recommended to get 300 more calories more per day than before pregnancy. You may need more if you are exercising.
- Your center of gravity changes during pregnancy and you may lose your balance more easily.
- Stop exercising if something doesn't feel right.
- Hormones cause your ligaments to stretch increasing risk of injury.
- You will probably get out of breath faster.
- Take time to warm up and cool down.
- Don't stop suddenly. This may cause blood to pool in your extremities causing faintness.
- Lying on your back could impede blood flow and oxygen to the baby.
Common pregnancy exercises:
- Kegels--If you don't know how to do them, google it for more detailed info. These internal contractions work the pelvic floor muscles which support your urethra, bladder, uterus and rectum. Very important!
- Pelvic tilt/angry cat--These are done on your hands and knees. Inhale and tighten your abdominal muscles tuck your buttocks under and round your back. Relax back to neutral position as you exhale. Repeat
- Squat--stand facing a chair for support, feet slightly wider than hip width toes pointed out. Lower toward the floor as if sitting in a chair. Keep the weight in the heels. Inhale, Exhale as you rise to standing position.
- Tailor Pose--Sit against a wall. Bring th soles of your feet together. Gently press your knees away from each other. Keep this position for as long as you are comfortable.
Weight training:
It is important to keep your movement controlled to avoid injury. Remember your ligaments will be looser during pregnancy. When in doubt use a lighter weight and increase repetitions. You may want to avoid lifting weights while standing to prevent blood from pooling in your extremities. You also should avoid any situation where you could drop a weight on your abdomen. Lifting weights overhead is generally not recommended. The reason for this is that many women do not have the abdominal strength or technique to do this safely. Extra care needs to be taken because of hormone induced loser joints. So, if you have been lifting for a long time and have maintained abdominal strength throughout your pregnancy, it's probably ok for you to continue cautiously. If you are new to lifting, it is probably best for you to avoid lifting overhead.
The following exercises are considered safe to preform during pregnancy. You may want to try sitting on a bench, ball, or chair to do them.
- Shoulder Raise--Front and Lateral
- Seated Row
- Plie Squat
- Tricep extensions
- Bicep Curls
- Push ups or modified pushups
- Planks
This is by no means a all inclusive list. There has not been a lot of research done in regards to weight lifting during pregnancy, so sometimes you just have to use your best judgment.
As always, if you have any questions ask your caregiver. Listen to your body. If it doesn't feel right, stop. Have a safe, healthy, fit pregnancy!
In Health,
Charity
