Exercise during Pregnancy

When I was pregnant with my first baby I worked full time and carpooled with my husband who dropped me off and picked me up right outside my office. I would go to the gym maybe once or twice a week and ride a bike for a little while. Later in my pregnancy I went swimming a few times but that was pretty much it.  During that pregnancy I was borderline for gestational diabetes which didn't surprise me. It runs in my family. I had the common pregnancy complaints but didn't think much about it. The labor was hard being my first but recovery wasn't too bad.

When I was pregnant with my second my husband's schedule had changed and we couldn't carpool anymore. Subsequently I had to park about a mile a way from my office and walk about 20 min. twice a day to and from work. I live in Arizona and was due at the end of September. That was the longest hottest summer of my life! I didn't exercise much more than that. I did yoga once in a while but not a lot. But, because of those daily walks I didn't have to worry about diabetes (I wasn't even at risk for it). I didn't gain as much weight and my labor was SO much easier (being #2 also made a difference there). All around I just felt better. I wasn't as sick. I wasn't as swollen. I wasn't as tired.

image source

We can all find excuses not to exercise and during pregnancy those reasons seem much more valid. Making a baby is a lot of work! No wonder we are more tired. It's hard to make the time to do it when all you want to do is relax. Some are worried that exercise can be harmful to the baby.

So how much exercise is good and when is it too much for you or the baby? Here are some guidelines for save and effective aerobic exercise:

1. Talk to your doctor before beginning an exercise program. If you are currently in a program talk to your doctor and make sure that what you are doing is not a cause of concern. Start slow and build up over time.
2. Always include a warm up and cool down of 5 minutes each that includes smooth movements and stretching. Exercise in your target heart rate for 15-30 minutes.
3. Keep track of your heart rate and stay within your target heart rate range.* If you have a hard time keeping track of your heart rate follow the Talk test.
4. Avoid exercises that include a lot of bouncing and jerking. As your pregnancy progresses your joints become softer and injury can more easily occur. 
5. After the first trimester avoid exercises on your back. The weight of the uterus can restrict blood flow.
6. Stay well hydrated before, during and after. Replenish the calories you are using. Your body needs about 300 extra calories during pregnancy. If you are hungry-eat.
7. Avoid exercising in hot and humid climates. As summer is approaching take care to avoid outside exercise during the hottest part of the day. Which is all day in Arizona. Consider a gym or find a treadmill in an air conditioned space during the summer.
8. Stop if you feel pain. Toward the end of your pregnancy exercise will get harder.

 Some warning signs to watch out for include:

• Vaginal bleeding
• Dizziness or feeling faint
• Pain
• Nausea
• Chest pain
• Headache
• Muscle weakness
• Calf pain or swelling
• Uterine contractions
• Decreased fetal movement
• Fluid leaking from the vagina 

The benefits of exercise are so compelling that it is vital to make it a part of your healthy pregnancy and healthy lifestyle.

*Target heart rate calculations in beats per minute:
Maximum heart rate (MHR) = 220-age
Target heart rate range = 60-80% of Maximum heart rate.
Example if you are 25 your heart rate MHR is 195 and your target heart rate range is 195x.6 and 195x.8= 117and 156.


For exercise recommendations from the American Congress of Obstetrics and Gynecologists (ACOG) click here: http://www.acog.org/publications/patient_education/bp119.cfm