Experts agree that during a normal, healthy pregnancy, moderate to vigorous exercise is safe for the baby and can provide benefits to the pregnant exerciser. Pregnant women who exercise are less likely to experience back pain, fatigue, varicose veins, and hemorrhoids, and can enhance maternal well-being, self esteem and even make labor more bearable.
Reported Benefits of Maternal Exercise:
Provides physical and mental benefits
Feels good and renews energy
Helps maintain fitness
Helps avoid excessive weight gain
Improves posture
Decreases incidence of back pain
Prepares body for extra weight load
Facilitates circulation
Helps with recovery
Reduces incidence of varicose veins and hemorrhoids
Improves self esteem
By following sensible and research-based guidelines, like these from ACOG (1994, 2002), pregnant clients can ensure that they have exercise programs that are appropriate.
Approval from your obstetrician: Some medical conditions make exercise during pregnancy inadvisable or justify modifications, therefore all clients should get permission.
A planned program that is mild to moderate intensities and avoid exercise to the point of exhaustion: If you are already fit, simply making small changes to your program in order to keep you safe will be appropriate, if you are new to exercise, beginning with a low level program and progress slowly is the key.
Regular and moderate duration sessions: Pregnant clients should exercise at least 3 days per week because regular activity is safer and more beneficial than intermittent or on-again, off-again exercise.
Use recommended types of exercise: Recommended exercises include low-impact activities like swimming, walking, stationary cycling, stretching and resistance training.
Avoid jerky, ballistic, bouncy and extreme range of motion movements: Balance and hormonal changes during pregnancy make activities with these types of movements higher risk.
Avoid supine exercise after the first trimester: After the first trimester, the client should avoid exercise for prolonged periods of time while lying on her back due to the possibility of the fetus compressing the vena cava vein that returns blood to the heart.
Avoid exercise in hot, humid environments and drink plenty of water: I encourage each of my clients to drink six ounces of water every 10-15 minutes during exercise, especially during the first trimester when increases in maternal temperature can put the fetus at risk for neural tube defects.
Clients should increase calorie intake: Each client should speak with her doctor about an a appropriate weight gain. Average weight gain is between 25 and 35 pounds. Pregnancy is not a time to lose weight, control weight and restrict calories. It is common for pregnant women to gain two to four pounds during the first trimester, 10-11 pounds during the second trimester and 12-13 pounds during the third trimester. Generally an extra 200-300 calories can be added to the diet by the middle of the second trimester by gradually increasing caloric intake. Cutting calories during pregnancy puts the fetus at risk. Calories from carbohydrates are the best source of placental and fetal glucose and without adequate carbs, protein and other nutritional sources will be depleted. Adding a simple half bagel or half cup of rice, beans or pasta adds 80-150 calories to your diet.
Resistance training: Many pregnant women do not want to give up any part of their fitness routine, so you need to know how to continue a strength program safely. Lower weights and higher repetitions will maintain tone and strength with less risk of damaging ligaments.
