STAYING FIT DURING PREGNANCY

Like many other attitude, our thinking on fitness during pregnancy has changed in recent years.  No longer is a pregnant woman treated as fragile.  A woman needs to be quite careful when carrying a baby, but these days a doctor is more likely to advise against a sedentary lifestyle for a healthy pregnant woman.  Exercise during pregnancy can increase a woman’s muscle strength, making delivery of the baby easier and faster.  Exercise can also help control her weight, making it easier to get back to normal weight after delivery.  The baby may benefit from mother’s exercise program as well.

Importance of Exercise for Pregnant Women

Exercise in general is beneficial to human body, and it is even more important for pregnant women to exercise regularly. 

During pregnancy a woman’s entire body undergoes many physical changes.  Muscles are stretched, joints are loosened, and tissues are subjected to stress.  If a woman is good physiological condition, she is more likely to handle these changes with few complications.  The baby may also benefit: studies have shown that women who are exercise during pregnancy tend to give birth to healthier babies.

Types of Exercise

The types of exercises a woman should perform during pregnancy will vary with the individual and with the stage of pregnancy.  General exercises that increase overall fitness and stamina should be practiced, as well as that strengthen specific muscle groups.  Muscles of the pelvic floor, for example, should be exercised regularly, since these muscles will be supporting most of the extra weight of the baby.  The pelvic floor muscles are involved with controlling increases in pressure within the abdominal cavity resulting from pushing during labor.  General exercises for the pelvic floor muscles include Kegel exercises.  These exercises involve the contraction of pelvic floor muscles, and they can be performed by squeezing and then relaxing the anal sphincter.  These exercises work on the sphincter.  These exercises work on the sphincters (rings of muscle) that control the openings of the urethra and anus.

The abdominal muscles are responsible for supporting the load of the growing fetus in the front of the mother’s body.  They are also used for pushing during delivery.  These muscles must kept in good shape so they can adequately support the increased weight.  Muscles involved in maintaining good posture, such as the back and leg muscles, should also be exercised.  Efficient breathing should be practiced as well.

A variety of exercises is available, including walking, swimming, stretching, and strengthening exercises.  Yoga and tai chi are also good forms of exercise for pregnant women.  The muscles of the pelvic floor, abdomen, and back are especially subject to stress and strain  during pregnancy and delivery, so certain exercises can also be performed to strengthen these muscles. Exercises can also be performed to speed up after delivery.  Such postpartum exercises can be started in some cases within 24 hours after delivery.  Exercises can even be started before conception if a pregnancy is anticipated.

Hydrotherapy is becoming a popular option for expectant mothers.  Exercising in the water helps reduce stress on joints.  Water also provides more resistance than air, so muscles get a better workout.  No special equipment is needed, but various props such as weights or fans can be used to increase resistance.  Immersion in water has also been shown to decrease blood pressure, reduce heart rate, and reduce tissue swelling in pregnant women.  Exercising in water may also reduce the risk for pregnant women of getting overheated or tired.  The water must not be too warm, however, since water that is too hot (around 97.8° F or above) may damage nervous system and brain of the fetus.

Risks to the Fetus

Although exercise during pregnancy has definite advantages, there are some draw backs that must be considered as well.  Studies suggest that exercise can be harmful to the fetus in some cases. Women who undergo exercise for long periods may experience a prolonged increase in core body temperature (a condition called hyperthermia), which may in turn increase the body temperature of the fetus.  It is thought that such increases in fetal temperature may in turn put the baby at risk for congenital malformations.  It has been shown that fever-induced hyperthermia is related to congenital malformation in many mammals, and recent studies suggest that this may be true for humans as well.  If fever from illness can increase the expectant mother’s core temperature enough to produce malformation in the fetus, then it is possible that an increase in the mother’s core temperature resulting from prolonged exercise may have similar effects.  Fortunately, exercise over short periods, (15 minutes or less) is not likely to raise the mother’s core temperature enough to cause problems.

Exercising Safety

If the expectant mother exercised regularly before becoming pregnant, she may have to alter her exercise routine.  Intense, high-impact workouts should be avoided in favor of moderate exercise, since very intense workouts may reduce blood flow to the fetus and deprive it of nutrients.  Sports that involve sudden stop, such as basketball or tennis, should be avoided, and certain strenuous sports may eventually result in birth complications.  Exercises that involve lying on the back should not be performed after the first trimester of pregnancy, since they may reduce blood flow to the mother’s heart and the heart of the fetus.  Deep knee bends, sit-ups and toe touches should be avoided, as well as downhill skiing, rock climbing, and horseback riding.  Exercises should be chosen that minimize the risk of injury to the fetus and the mother.  Because of the changes to the mother’s weight distribution during the course of pregnancy, she should be especially aware of balance during workouts.  Exercises that may put her at risk of losing her balance and falling should be avoided, especially during the last trimester.

Once safety factors have been accounted for, the healthy pregnant still has an array of options to choose from for her exercise routine.  As with any workout program, she should consult her physician before beginning.  Her obstetrician can tell her which exercises will be most beneficial and can also give tips to reduce potential injury t her and her baby.  The obstetrician can give the expectant mother guidelines concerning safe levels of exertion and duration times of exercise as well.