Exercise is like nutrition: everyone has a vague notion that it’s good for them, but not enough of us take it seriously. Add to that in pregnancy, most women don’t feel like doing anything that takes them off the couch. Then add the fact that for the months or years you’ve been trying to get pregnant, you’ve treated your body with kid gloves, fearing after every embryo transfer the slightest wrong move would dislodge the little guy whom you’re begging to cling to your uterine wall for dear life!
I started the topic of exercise as a suggestion for dealing with anxiety. THe medical literature is filled with studies showing how exercise improves general mood, and can even improve clinical depression and anxiety.
However, the benefits of exercise in pregnancy go way beyond. A recent review of the data1 regarding this stated, “Maternal benefits from exercise during pregnancy include improved cardiovascular function, a lower risk for gestational diabetes, improved strength and lean muscle mass, improved sense of well-being, as well as reduction in bone density loss and physical discomfort” Stretching exercises like yoga have been found to decrease the incidence of gestational hypertension, and increase antioxidant markers. There is also evidence that mothers who exercise in pregnancy have longer gestational ages (it seems like a minus, but better for the baby), and infants with lower birth-weights. There are ongoing studies which may show some neurodevelopmental benefits to babies as well.
These statistics are not meant to add the the overload of information you are already inundated with, make you feel guilty, or make you go out and run a marathon. I just want to reassure those of you who want to exercise that it is safe in most pregnancies, and encourage the rest of you to try some form of activity. If you are not already in the habit, try just going for a walk at lunchtime. There are tons of videos now with 10 − 15 minute workouts, which is much easier to fit into your day. Most cable systems have exercise videos on demand, or you can look into you-tube or your local library to try something without spending money. Any exercise you did before you can adapt to pregnancy, which we will discuss. My personal favorite is Zumba, or some kind of dance exercise. I think these classes are great in pregnancy for several reasons. First, it’s a great way to get a core workout without doing crunches, which you don’t want to later in pregnancy. I love the latin steps with the hip and pelvic action - its a great way of loosening up that part of the body to prepare for labor, and I think pregnancy is a great time to get in touch with your femininity and sexuality. Most women have some body issues in pregnancy, and after years of timed intercourse, or conceiving through un-intercourse, I think this applies even more.
There are some precautions to be aware of. First, you should not be working out at the same level you were before. If you are on one of those fancy machines with a heart rate monitor, you want to be in the fat burn rather than the cardio zone. If you are not monitoring your heart rate, just remember you should feel able to hold a conversation easily and if you feel too out of breath, then slow down. One of the other changes in pregnancy is that all your joints are more relaxed, which means it’s easier to over extend or pull something. Use good form and body mechanics, avoid twisting or stretching too much. It may be intuitive, but avoid activities that are likely to cause injury; the laxity in your joints also make it more likely you may loose your balance. Lastly, avoid exertion flat on your back after you start showing (usually around 20 weeks).
Most of you are probably told in the first trimester not to do any vigorous exercise. Unless you are on strict bed-rest, most of you can still do some gentle exercise like yoga or tai chi. I think everyone should try yoga in pregnancy, because it is wonderful for dealing with some of the physical discomforts, and it is a great way to start practicing some relaxation. Again, there are a lot of resources for trying yoga at home, and many places have classes. If you are not ready to try something specifically for pregnancy, any gentle yoga should be fine as is or can be adapted. I found tons of videos on you-tube, you can try http://www.youtube.com/watch?v=0bDo6ezueOI as an example. If you are put on bed-rest later in the pregnancy, most women can still do some of the stretches done seated and on all fours.
As with anything, these are general guidelines, please consult your health care provider for advice about your pregnancy, and any additional restrictions you may have.
1 Prather, et. al, “Benefits of Exercise During Pregnancy”, PM&R, 4-845, 2012
