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Fitness Tips for Pregnant Women Expert advice about why moms-to-be want to keep moving and the best ways to do it risk-free 
After seeing a positive sign on a pregnancy test, some women might begin planning repeated dates with Ben & Jerry’s spent lounging in bed. Sure, getting plenty of rest is important when expecting, but does a new pregnancy really mean a woman has a license to let her sneakers collect dust for the next nine months? According to Linda M. Szymanski, MD, a fellow in maternal-fetal medicine at Johns Hopkins University, Baltimore, Md., less than 16 percent of pregnant women are physically active enough to meet current recommendations and 23 percent of previously active women stop exercising altogether. While some of these mamas-to-be may have complications that require them to do little more than couch surf, not only is it safe for most women to exercise throughout pregnancy, getting a move on has multiple advantages for both mother and child. “The main concern for all pregnant women is the health of her baby,” says Peg Moline, editor in chief of the magazine, Fit Pregnancy. “But there is no evidence that moderate pre-natal exercise can cause miscarriage, and the many benefits include elevated energy levels, achieving a reasonable pregnancy weight at a reasonable rate, and increased stamina, which may help speed up the labor process or at least help a woman endure it.” Another important benefit of just doing it is a decreased risk of developing gestational diabetes. Babies born to mothers with diabetes are significantly more likely to have problems both at delivery (larger size, increased risk of shoulder dystocia) and later in life (childhood obesity, type 2 diabetes), Szymanski says. To prevent these outcomes, the American Diabetes Association has endorsed exercise as a helpful adjunctive therapy for gestational diabetes. Small studies have also suggested a reduction in preeclampsia in women who participate in regular physical activity during the first 20 weeks of pregnancy, Szymanski adds. And research shows that mobile expectant mothers are more likely to continue their program after the baby is born, which can assist in speedy postpartum weight loss, fewer muscle and bone problems such as back pain, and decreased incidence of postpartum depression. If you’re sold on working up a sweat but are currently sedentary, Syzmanski advises gradually building up to 30 minutes of moderate exercise (e.g. walking briskly but able to maintain normal conversation) a day, up to about five days per week. Women who were frequent exercisers before they got pregnant can typically continue a similar routine, as long as it continues to feel comfortable. Need advice on what activities work best for growing bellies and loosening ligaments? Moline recommends walking (which can also help quell nausea!), swimming and prenatal yoga classes that are specifically designed to address issues expecting moms might be experiencing, as well as avoid potentially unsafe poses. “Weight lifting and other forms of strength training are also important for maintaining muscle tone,” Moline says. As for activities to ditch, “use common sense,” Syzmanski says. In other words, steer clear of contact sports like ice hockey, basketball, rugby, etc., or pastimes that have a higher risk of falling, such as horseback riding, gymnastics or skiing. Many medical professionals will also suggest that pregnant women avoid exercise that necessitates lying on the back after the first trimester, as the increased weight of the uterus could interfere with the flow of blood and nutrients to the placenta and the baby. However, Syzmanski usually tells women that this advice applies to prolonged periods of laying on the back, not brief sessions. Either way, it’s essential to listen to the body and stop exercising and contact a doctor if experiencing any problems, including vaginal bleeding, shortness of breath while at rest, dizziness, headache, chest pain, muscle weakness, calf pain or swelling, preterm labor, decreased fetal movement or amniotic fluid leakage. To help prevent these and other problems, make sure to drink plenty of water before, during, and after a workout, and take it easy (or take a workout indoors) when it’s hot outside, Moline says. “And you never want to push yourself to go harder or longer than you did before pregnancy.” |
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