I’m pregnant! Can I Still Exercise?

For many mums to be, seeing that positive sign on your pregnancy test fills you with joy and excitement, anxiety and anticipation and a commitment to do everything you can for the healthy growth and development of your baby. The question of whether to continue or start an exercise programme is often a puzzling one and many mums just don’t know what to do for the best….often ending up doing nothing.

The first thing you must do is see your GP. These days exercise in pregnancy is very much encouraged, but there can be certain circumstances when exercise may not be advised. Only after speaking with your GP or healthcare provider will you be able to take your next steps. All being well you can enjoy the benefits of exercise during this wonderful time.

The Many Benefits

Exercise during pregnancy has many benefits for mother and baby both physically and emotionally. Mums who exercise 3 times per week at a moderate intensity have shown an improvement in overall wellbeing, reduced constipation, fewer leg cramps, less swelling of hands and feet, insomnia and a quicker return to pre-pregnancy weight. Not to mention improved circulation, posture, reduced backaches, reduced risk of developing gestational diabetes & pregnancy-induced hypertension.

Your baby will also benefit. Babies born to mums who have exercised during their pregnancy demonstrate less body fat at birth, are less likely to develop colic and studies have shown a greater neuro-developmental score in oral language and motor areas when tested aged 5. (Clapp 2002)

But my back hurts, my wrists hurt & my ankles have swollen up! Exercise can help

Due to the extra weight you are carrying you may develop poor posture and pelvic widening in your pregnancy causing lower back pain. By simply maintaining good posture everyday, lifting and carrying things with good posture and practicing some basic core and pelvic floor exercises everyday – these niggles can be avoided.

You will notice many expectant mums rounding their upper backs as their pregnancy develops – often due to tiredness and added breast weight. If you stretch your chest muscles daily so they don’t get tight & pull you forward and perform some scapular retractions (squeeze shoulder blades back and together) and shoulder shrugs you will help your posture and avoid undue upper back fatigue.

Wrists often ache due to water retention and weight gain, sometimes causing carpel tunnel syndrome. Try daily wrist circles and finger squeezes – if symptoms persist you should seek advice from your healthcare provider.

Cramps are thought to be caused by dehydration and possibly calcium deficiency. Be sure to drink plenty of fluids daily and gently stretch your lower legs and curl your toes. Dehydration can also cause ankle swelling, try ankle circles daily too.

5 Common Myths & Misconceptions

If you’ve never exercised, it is not safe to start an exercise programme when pregnant.
Pregnancy should not be an excuse to remain sedentary or a reason to gain unnecessary weight. Recent research has shown that provided you have been given the all clear from your healthcare provider, a low intensity exercise programme can safely be started in the first to mid second trimesters. Just be sure to start slowly, listen to your body & use common sense with regard to exertion levels and discomfort.

Exercise will harm your baby.
Mums are always concerned about the wellbeing of their growing baby, especially when exercising during pregnancy. Studies have shown many benefits to both mum and baby, but always err on the side of caution and use your own common sense. Exercising through pregnancy is not a time to get fitter, it is a time to maintain a degree of health and fitness and to help bring your newborn safely into the world.

Exercise causes a low birth weight in babies
Participation in moderate exercise throughout pregnancy does not have this effect. James Clapp (2002) found that vigorous, regular exercise throughout pregnancy decreases foetal fat without decreasing overall growth. So women who exercise don’t have lower birth weight babies but may have lighter, leaner ones!

Exercise heart rate should never go over 140 beats per minute
This stems from the 1985 ACOG (American College of Obstetricians and Gynaecologists) guidelines – which is now outdated and has since been replaced. More recent research has shown that blanket recommendations like this limiting. More recent ACOG Guidelines (2002) advise expectant mums to participate in regular exercise of a mild to moderate nature on most, if not all, days of the week. The revised guideline allows each mum to gauge her own level of exertion and work towards their own individual needs.

Exercise during pregnancy can increase the risk of miscarriage
There is no scientific evidence or recent research to support this claim. A normal rate of miscarriage is between 15-20%. The risk of miscarriage for pregnant exercisers and non-pregnant exercisers is 16-17%. However, it is vital that an expectant mum does not overheat, especially during her first trimester – this is true whether exercising or not.

Exercise during pregnancy – the guidelines

ACOG recommends that pregnant women who have been given the all clear to exercise engage in 30 minutes of moderate intensity physical activity on most, if not all, days of the week.

Type of activities can include:

• Walking

• Swimming

• Cycling

• Moderate intensity aerobics

After trimester one, you need to avoid any exercise that requires you to lie on your back. Also avoid sports and activities that have a risk of falling or abdominal trauma such as skiing and horse riding.

Remember what you are training for….

Take into account the changes you are experiencing – new body alignment, different posture, extra weight to carry (up to 25-40lbs) & reduced strength and endurance. These changes place added demands on your joints and muscles and can make your heart work harder. Let your body be your guide. You know when you are working out at a good intensity when you can talk normally and don’t become exhausted too quickly.

Always pay close attention to signs that something is not right, if you experience any of the following you should stop exercise immediately and consult your GP:

• Vaginal Bleeding

• Shortness of breath before exercising

• Dizziness

• Headache

• Chest pain

• Muscle weakness

• Calf pain or swelling

• Preterm labour

• Decreased foetal movement

• Amniotic fluid leakage

Getting Going….!

Find a qualified Prenatal Fitness Professional. At this precious time it is vitally important you work with a qualified fitness professional. Unfortunately there is no way of policing the term ‘Personal Trainer’ and anyone can claim they are one!

Aim to look for an instructor with a degree in an exercise related field, such as exercise science, exercise physiology or physical education. These instructors should then have experience working with pregnant women and have completed respected prenatal education courses such as Fit to Deliver, YMCA Exercise in Pregnancy, Burrell Education Pre & Post Natal Certifications . For a list of qualified professionals in your area go to the guild of postnatal instructors.

Final word from FIT 4 MUM

It is our goal at www.fit4mum.com to empower mums to participate in and achieve the benefits of exercise before, during and after pregnancy. It is still important to include cardio, strength, balance and relaxation into your overall programme when pregnant but not necessarily on the same day. As with any exercise, consistency is key & your aim should be to exercise for 30-60 minutes most days of the week throughout your pregnancy. Remember – get moving – some exercise is better than none – do what you can when you can and enjoy it!