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Pregnancy and Exercise    

   By Marcia Sivek, Nutritionist               

 

The following is a collection of the American College of Obstetricians and Gynecologists (ACOG) and Mayo Clinic guidelines for women who exercise during pregnancy:

• Always consult a health care provider before beginning any exercise program, especially if you are or were less active before pregnancy.

• Exercise should be mild to moderate at least 3-5 times per week.

• If fatigue or dizziness sets in, use good judgment - either stop exercise or reduce intensity.

• Cycling (recommended only in early pregnancy), walking, water aerobics, and swimming are good low impact exercises that have less risk of injury to mother and fetus.  Of course, with cycling and any exercise, avoid risky situations that increase the risk of falling.  Also, in the third trimester of pregnancy a stationary trainer should be used if cycling is the exercise of choice.

• Prenatal yoga and stretching are great ways to stay flexible and limber during and after pregnancy.

• You can strengthen the pelvic floor muscles by doing Kegel exercises.  These will help you avoid incontinence.  To find the pelvic floor muscles, try to stop urine flow when going to the bathroom.  If you stop the flow, you have succeeded in finding the right muscles.  For the exercise, contract the pelvic floor muscles for a few seconds, then relax for a few seconds.  Repeat 10 times and continue with the exercise daily.  Gradually build up to holding the contraction for 10 seconds at a time.  Don’t hold your breath and try to avoid flexing abdomen, buttocks, and thighs.

• Pregnant women who are in the normal weight range only require approximately 300 additional calories during the course of their pregnancy.  This is less than what most people think.  Three hundred calories is equal to a teaspoon or two of peanut butter on a whole wheat English muffin.  It is a myth that you are eating for two!

• Always avoid overheating and remember to drink plenty of water.  Exercising indoors in air conditioning if it is hot outside or in cool morning air outdoors may help keep you from overheating.

Benefits of exercising during pregnancy:

• Less nausea and fatigue

• Better sense of well being

• Decrease fat accumulation later in pregnancy