Exercise During Pregnancy
By: Meaghan O'Dwyer
There
are many common misconceptions concerning exercise during pregnancy. Some women
and physicians are concerned that regular maternal physical activity during
pregnancy may cause miscarriage, premature delivery, poor fetal growth or
musculoskeletal injury. For normal, healthy pregnancies, these claims have not
been substantiated. In fact, participation in regular weight bearing exercise
has been proven to improve maternal fitness, restrict weight gain without
compromising fetal growth and expedite postpartum recovery, not to mention the
psychological benefits which play an especially important role during the
physiological state of pregnancy. The benefits of appropriate exercise during
pregnancy are undeniable for both mother and baby.
The
American College of Obstetrics and Gynecology (ACOG) and the American Society
for Obstetrics and Gynecology (ASOG) recommend that normally healthy pregnant
women continue a previously established exercise program. Physical activity and
reproduction are both normal parts of life and should be combined for optimal
health. A healthy woman with a normal pregnancy may either continue her regular
regimen or begin a new exercise program. However, it should be noted that this
phase of life is not the time to make dramatic steps in levels of physical
activity. For example, a previously sedentary woman should begin a low to
moderately intense exercise regimen upon pregnancy rather than a high intensity
program. On the other end of the spectrum, an Olympic athlete may maintain a
higher level of fitness throughout pregnancy due to previous adaptations as
long as she is maintaining appropriate weight gain.
There
are several factors and changes that require attention during maternal
exercise. First of all, during the first trimester, blood pressure and heart
rate responses do not change dramatically but fatigue may be noticed earlier
during exercise. As the early pregnancy progresses, blood volume expands and
the uterus enlarges. Although weight gain is minimal, the fetus is undergoing
its most important growth and a proper balance of nutrition, hydration,
exercise and rest receive top priority.
It
is important for pregnant women to avoid large increases in body temperature
during exercise. Luckily, physiological adaptations during pregnancy improve a
woman's capacity to dissipate heat complementary to adequate hydration and
regular exercise. In other words, hydrated, fit pregnant women regulate their
core body temperatures more efficiently than sedentary individuals and
experience less temperature variation during physical activity. Loose fitting
clothes and a cool environment are also good preventative measures against heat
stress. Environmental conditions such as very high or low air pressures should
be avoided during pregnancy.
As
the pregnancy progresses into the second and third trimesters, dramatic changes
are experienced by a woman's body with normal weight gain ranging between
twenty two and thirty five pounds. This weight gain is centered around the
abdomen and pelvis leading to an altered posture and center of gravity. This
results in an increased difficulty in the woman's ability to perform exercises
involving balance and agility. Properly adjusted equipment, a smooth floor
surface and aquatic exercises are recommended.
Although
the extra caloric demands of pregnancy are extremely variable, the best measure
of sufficient intake is adequate weight gain. Small, frequent meals as well as
regular fluid intake throughout the day are the best methods for maintaining a
steady flow of nutrients while simultaneously minimizing the discomfort of
exercising on a full stomach. Physically active mothers should keep in mind
that they will have a higher caloric requirement to maintain a healthy weight.
Appropriate
modes of exercise during pregnancy include both weight-bearing and
non-weight-bearing exercises. Swimming and cycling are common recommendations
as well as walking, jogging and low impact aerobics programs when possible. All
exercise programs should be modified if they pose a significant risk of
abdominal injury or fatigue instead of emphasizing relaxation and an enhanced
sense of well being. Exercising in the supine or prone positions should be
avoided after the first trimester.
In
conclusion, exercise during pregnancy has been shown to provide numerous
benefits for both the mother and baby. A healthy woman with a normal pregnancy
may either continue her regular exercise regimen or begin a new one at an
appropriate level. For individual exercise prescriptions, physicians should be
consulted.
References:
Exercise during Pregnancy, American College of Sports Medicine.
Pregnancy & Newborn, Health Education Center, March of Dimes.
