Exercise Throughout Pregnancy

While pregnant, many women worry about their changing body and how to exercise. Exercise is a key element in making this time of your life more pleasurable and enjoyable. You are growing a little one inside of you while adjusting to a waistline that gets bigger each week. Below are some key guidelines for exercising while pregnant.

“Why Exercise While Pregnant?”

There are many benefits of exercising while pregnant. Consistent exercise will help a women prepare for childbirth, and also help them return to their pre-pregnancy activity levels faster. According to a Mayo Clinic 2004 study, exercising while pregnant helps boost energy, lessen constipation, reduce back pain as well as limb swelling, improves mood states, and also improves muscular strength, endurance and cardiovascular strength which can help with labor and delivery. Many physicians have found women who exercise while pregnant might be better conditioned after the baby is born than before they were pregnant.

“How do I know how hard to exercise when pregnant? Many people talk about heart rate, why should I worry?”

When pregnant, the American Council of Obstetrics and Gynecologists, ACOG, suggests for women to resume what their pre-pregnancy exercise routine was but use the RPE scale. It used to be measured according to heart rate, as it was believed that a reduction in blood flow might cause harm to the fetus. However, in recent studies they’ve shown a slight decrease in overall blood flow, but blood flow to the placenta is perfectly adequate.

The RPE scale, or Borg scale, is the Rate of Perceived Exertion, and ranges from 0-10. If a woman has been training extensively while pre-pregnant, they will have a greater range to work with since their body is conditioned. A female who hasn’t exercised before pregnancy can exercise according to her comfort zones and personal RPE. It will be different for everyone, but a key is to be able to “talk while exercising”, to be in a challenging, yet comfortable zone.

While pregnant, women shouldn’t work above a “7” if unconditioned, as it may place too much pressure on their heart as well as their lungs. When a female is in her late second to third trimester their room for lung expansion is lessened and it may feel as if you “run out of breath” more quickly. Modify cardiovascular exercise intensity, and stop when fatigued.

 What are the ACOG guidelines and risk factors?

Most women should continue to exercise while pregnant. During the first trimester, morning sickness, mild weight gain and fatigue may make it uncomfortable at first, but exercise helps relieve the morning sickness symptoms.

• Exercise in the supine position is not recommended after the first trimester because it can decrease the maternal heart rate and flow of oxygenated blood to the baby.
• Choose activities that avoid loss of balance as ligaments and tendons are lose and flexible and pregnant women are more prone to injuries. It is due to the release of the hormone relaxin. Don’t run up and down hills, but on flat surfaces. Non weight bearing activities such as swimming and cycling can help avoid injury.
• Wear proper clothing and temperature shouldn’t be elevated above 100°F, as it can be harmful to the baby. Exercise in cooler temperatures and maintain hydration. Drink an extra 14-24 ounces of water each day, totaling 88 to 100 ounces of water each day. It may seem like a lot, but begin your morning with a glass of water before any other beverage.
• If a woman has any of these risk factors they should stop exercise and consult their physician immediately.
  • Persistent bleeding
  • Pregnancy induced hypertension
  • Incompetent cervix
  •  Multiple gestation
  • Persistent dizziness
  • Pounding heart rate

“What are the best exercises to do while pregnant?”

Standing Exercises:

• Stretch all major muscle groups
• Single leg calf press, using wall or chair for balance 3x15 reps
• Stationary lunge 3x15 reps
• Squats 3x15 reps
• Plie Squats and squeeze inner thighs/outer thighs
• Plie Squats with kegals
• Bicep Curls 3x15 reps
• Standing Fly 3x15 reps
• Triceps Extensions and Kickbacks 3x15reps

Mat Exercises:

• Hands and Knees
• Spinal Stretch
• Opposite Arm and Opposite Leg extension
• Child’s Pose
• Downward Facing Dog
• Push Ups- 3x15 reps
• Scapula Squeeze 3x10 reps
• Triceps Dips 3x12 reps
• Leg Lifts 30 seconds each leg- (forward, back, center)
• Seated Hip Opener –can be done on a pregnancy/exercise ball too

Cardiovascular Exercise:

• Walking, swimming, aqua aerobics, exercise bike, elliptical trainer and Baby Boot Camp classes. 

“How do I do Kegals properly, and why are they important?” 

Kegal exercises help strengthen the pelvic floor and help for labor and delivery. They also help strengthen the pelvic floor post delivery. To do them safely and effectively sit in a chair, with legs apart and back supported. Keep abs relaxed and legs still, and contract the pelvic floor muscles as if stopping the flow of urine. Hold for a count of 10, and then relax. Repeat 25-35 times each day.

Enjoy being pregnant, as it is a time when you are strengthening your own body to create a comfortable and healthy place for a new one. Every month will pass with a new experience, emotion, and physical change. Exercise, eat right, get rest and know that the journey ahead as Mom is life’s best exercise in itself.

References:
American College of Obstetrics and Gynecologists. 1994a. ACOG issues recommendations on exercising throughout pregnancy
Mayo Clinic 2004. Exercise: Pace it for pregnancy.
American Council on Exercise. 2003. Exercise and Pregnancy (4th Ed.) San Diego, CA American Council on Exercise.

By Erin Shirey and Cindy Keil of Baby Boot Camp

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