For many years, questions have been raised about the effect of exercise on fetal growth during pregnancy. Over the past fifteen years, a number of studies have been conducted to examine the relationship between physical activity programs and pregnancy. Most studies have reported no difference in the pregnancy outcome related to physical activity. In fact, a study from the University of Vermont found that women who were modestly active during their pregnancy gained less weight and body fat than women who were minimally active. The active women also had fewer difficulties in labor and the delivery process.
Some high risk women, such as those with diabetes, heart disease, or with a history of high risk pregnancies may be advised to be cautious with their exercise program. The American College of Obstetricians and Gynecologists provides exercise guidelines for all pregnant women that go beyond just discouraging endurance training during the 3rd trimester.
Exercise Guidelines for Exercise During Pregnancy:
1. Regular exercise is preferred compared to intermittent activity. Competitive exercises should be avoided.
2. Vigorous exercise should not be performed in hot, humid weather.
3. Ballistic movements (jerky, bouncy motions) should be avoided.
4. Deep flexion and extension exercises should be avoided due the relaxation in the connective tissue.
5. Be sure to include a 5-minute warm-up before ramping up the intensity and a 5-minute cool-down.
6. Heart rate should be measured at times during the exercise.
7. Maternal heart rate should not exceed 140 beats/minute.
8. Liquids should be consumed before, during, and after activity to avoid dehydration.
9. Women who had led sedentary lifestyles should begin physical activity with low intensity.
10. No exercise should be performed while lying on the back after the 4th month of the pregnancy.
11. Caloric intake should be adjusted to compensate for the exercise calories being burned.
12. Activity should be stopped and the physician consulted if any unusual symptoms arise.
Just remember the benefits from exercise during pregnancy are important, but a pregnant woman must be careful when exercising (follow the guidelines above). Be sure to consult your physician before starting a program when pregnant.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.