EXERCISE IN PREGNANCY
4/16/05

Exercise in pregnancy is generally considered to be beneficial. It can take on a variety of forms, and when done carefully can improve muscle tone, stretch muscles, reduce tension in the joints of the body. The changes that take place in the mother’s body throughout the mother’s body mean that care must be taken when exercising. For instance, high impact exercises are not considered safe in pregnancy, because the ligaments soften and cause the joints in the body to become less stable and more likely to be injured from repeated shock. Other restrictions to observe are not to exercise to the point of breathlessness, and to avoid reaching a heart rate greater than 140 beats per minute. Core body temperature should never exceed 38.5 ∞C. As always, exercise should begin with slow muscle and joint stretches.

Exercises that are of particular value are pelvic tilts, which are performed lying on the back with both knees and feet bent and slightly apart. While breathing out, the small of the back is pressed against the floor allowing the pelvis to tilt upward to a count of four before relaxing and breathing out. Pelvic floor exercises are useful in pregnancy and after delivery to increase the strength of the muscles that support the uterus, bladder and rectum. These are done by contracting the muscles that normally stop urine flow, and holding each for a count of 3, repeating each set ten times in a row as many times a day as possible. Since a woman’s balance may be impaired in pregnancy, exercise that requires quick changes in posture may be harmful, for example skiing, skating and rollerblading. Similarly any exercise that carries a substantial risk of injury should be avoided. Examples of exercise that are well-suited to pregnancy are walking, swimming, and bicycling. These exercises are excellent for reducing swelling in the legs and improving the circulation. Running and jogging are probably best reserved for women who are conditioned for this type of exercise, care must be taken to wear good shoes to minimize the impact to the joints. Pregnancy is not the time to begin training for a new sport.

Exercise may be harmful in some pregnant woman with medical complications such as high blood pressure, pre-eclampsia, or heart conditions. A woman with placenta previa or other causes of vaginal bleeding in pregnancy should not undertake exercise unless approved by her physician. Women with babies that are not growing adequately, women carrying twins and those with preterm labor should also not undertake exercise without discussing it with their physician.

Exercise in pregnancy is believed to be beneficial for the mother by shortening the duration of labor, although this has not been confirmed in scientific studies. However scientific studies do show that regular exercise in pregnancy improves a woman’s sense of wellbeing and her body image, both of which can suffer greatly during pregnancy.

Prenatal exercises should be discussed during visits to the doctor, or during childbirth classes. Many fitness centers offer exercise programs tailored to expectant women.Exercise should always be done in moderation, using good judgment and care.