If exercise is a part of your lifestyle, do you need to change your exercise program during pregnancy? It depends. The benefits of physical exercise during pregnancy are well-documented, including reducing the risk of miscarriage, aiding pregnancy discomforts and decreasing the risk of preterm birth. However, there are some activities that are better than others for expectant mothers, not to mention that there are some physical activities to avoid altogether.
Swimming in Pregnancy
Hands down one of the best forms of exercise during pregnancy is swimming. Not only does it help reduce a host of pregnancy discomforts such as back and hip pain, but swimming is also known to provide benefits for labor. One research study found that swimming in pregnancy actually reduced the amount of pain medication women used during their labor.
The buoyancy of water provides a natural "lift" of the weight of the baby off the mother's back, pelvic area and abdomen and for that reason, swimming or water aerobics may be one of the most comfortable forms of pregnancy exercise. Find out if your local community pool or fitness center has a water exercise program suitable for expectant mothers if you are new to swimming in your own pregnancy.
Walking During Pregnancy
For a variety of reasons, walking continues to be one of the best exercises in pregnancy. Walking is low impact and helps to keep the pelvis moving and fluid during pregnancy. Walking during pregnancy (especially a vigorous walk!) can be an excellent workout that can help boost your endurance during the long hours of labor.
Be sure to stretch well and hydrate both before and after your walking exercise. Don't forget to purchase a good pair of walking or running shoes, as well as supportive socks designed for exercise to wear while walking.
Low-Impact Aerobics in Pregnancy
Aerobics is a great form of exercise for moms-to-be. While many expectant moms take advantage of aerobics offered in their local community or fitness centers, women can also purchase pregnancy exercise videos or DVDs for use at home.
One proven benefit for expectant moms who stuck with a low-impact aerobics in pregnancy is that it dramatically reduced excessive weight gain in pregnancy. Research also suggests that pregnancy aerobics can help babies from gaining too much weight prior to birth.
Benefits of Prenatal Yoga
One of the best forms of exercise for pregnancy continues to be yoga. Known for its slow abdominal breathing patterns, prenatal yoga gives the mother an excellent way to prepare to use breathing and relaxation techniques during labor.
Prenatal yoga also allows the mother to increase the flexibility of the large muscle groups used in labor such as her thighs, abdomen, buttocks, hips and back. In addition, the slow stretching in yoga exercise helps to tone the woman's reproductive organs in order to prepare her body for giving birth. If you are considering taking a yoga exercise program during pregnancy, seek out an instructor who is certified in prenatal yoga.
Pregnancy Exercise to Avoid
According to the American College of Obstetricians and Gynecologists (ACOG), the following forms of exercise should be avoided during pregnancy due to the potential for falls and injury:
- downhill snow skiiing
- contact sports such as ice hockey, soccer, basketball
- scuba diving
- gymnastics
- horsebackriding
- water skiing
Should you have any questions about the safety of the pregnancy exercise program you are considering, please contact your primary health care provider.
Sources:
- Hopkins, S., et al (April 2011), "Effects of exercise training on maternal hormonal changes in pregnancy," Clinical Endocrinology, 74(4):495-500.
- Haakstad, LA., (April 2011) "Effect of regular exercise on prevention of excessive weight gain: A randomised controlled trial", European journal of contraception and reproductive health care, 16(2):116-25.
- Zhang, X et al (Jan 6 2011), "A pilot study on environmental and behavioral factors related to missed abortion", Environmental health and preventative medicine.
- Pregnancy-Calendars.net; Swimming During Pregnancy
- Womenshealthcaretopics.com- Walking During Pregnancy
- Babycenter.com/prenatal yoga
- ACOG Education Pamphlet - AP119 - Exercise During Pregnancy
Brenda Lane - Brenda Lane is a published author, Lamaze certified childbirth educator, DONA certified birth doula and approved birth doula trainer.
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