Exercise and Pregnancy
Reduce discomfort, stress and labor length. Increase your energy.
It is natural to have questions about exercise during pregnancy. You want to stay in shape but do not want to compromise the health of your unborn child. Exercise during pregnancy is not only safe, but also very beneficial!
Pregnant women can safely exercise throughout their pregnancy and into the postpartum period, says obstetrician and gynecologist Dr. Jeannine Spiller-Hisey. According to The American College of Sports Medicine in their official statement on exercise during pregnancy, combining regular exercise and pregnancy appears to benefit both mother and infant.
What Can Exercise Do for You?
Reduce physical discomfort:
The discomfort of backache, constipation, fatigue, and swelling may become a nuisance. Being active during your pregnancy can reduce the physical distress you may be experiencing, says fitness expert and lead trainer of ediets.com online fitness center, Kelli Calabrese.
Reduce stress:
Exercise provides the expectant mother with a great stress release. The endorphins released during exercise provide positive psychological effects, says MollyKimball, a registered dietician at the Ochsner Clinic Foundation. Calabrese adds that exercise improves your mood and self image, and can even help you sleep better.
Increase Energy:
It is normal for pregnant women to experience nausea, decreased energy and lack of motivation. Dr. Michael S. Hisey, an orthopaedic spine surgeon at the Texas Back Institute, says these symptoms are typical, but gradually beginning an exercise program is likely to improve these symptoms.
Decrease labor length:
Labor length is always variable. Research, however, has shown that women who exercise often at moderate to high intensity have labors that are 1/3 shorter than many more uncomplicated deliveries of women who don’t exerciseDr. James Clapp, author of Exercising Through Your Pregnancy has pioneered studies finding that exercise leads to an easier pregnancy and delivery. His study of 500 pregnant women established that pregnant women who exercised found times spent in labor was shortened by one third, with 65% of women delivering in four hours or less.
Don’t know where to start? Need some help?
If you are still undecided about beginning an exercise program, aside from consulting with your doctor, you may want to get extra support and information.
Some fitness clubs have fitness program especially designed for pregnant women and will design programs for all fitness levels for the pregnant women, from the beginner to the advanced athlete. Not sure if you want to commit? Many health clubs offer a two-week complimentary membership.
There are also many fabulous exercise videos for pregnant women that meet the safety guidelines according to the American College of Obstetrics and Gynecologists. One to try: Denise Austin’s Pregnancy Plus Workout. The video covers all the bases by also including a 20-minute workout to help you shape up after the baby is born.
Even if you have never exercised before, it is not too late for pregnant women who haven’t been consistent exercisers to start now. As long as you consult with your doctor, you can begin mild to moderate exercise. Try low impact activities such as walking or swimming. The most important thing you can do is listen to your body and be aware of your limits.
Medical and fitness experts cannot say enough good things about the benefits of exercise during pregnancy. Incorporating physical activity as part of your prenatal care is great for the body as well as the mind.
