Journal Entry

Fitness during pregnancy: Finding the time and doing it right

Not too long ago, women were urged by their doctors to cut down on or even avoid exercise during pregnancy. Lately, however, research has shown that, not only is it okay to participate in fitness activities during pregnancy, but doing so can have a positive impact for more than just the mother to be. Studies have proven that exercise during pregnancy also results in a healthier baby with a stronger fetal heart rate.

Yet, despite the growing evidence, it seems that myths surrounding fitness and pregnancy continue. Below are some of the more common myths and the facts that dispel them:

Myth : Exercising while pregnant can damage the reproductive organs.
Fact : The female reproductive organs are well protected within the bony pelvis, in a ligamentous sling, surrounded by musculature.

Myth : Exercise will result in lower birth weight.
Fact : Although the birth weights of newborns of women who exercise during pregnancy do tend to be lower, the decreased weight is mainly due to a decrease in subcutaneous fat (the layer of fatty tissue located just below the skin), which has no lasting effect on the baby.

Myth : Exercising will cause the baby’s temperature to increase to dangerous levels.
Fact : Studies have proven that the core temperature of physically fit pregnant women actually decreases when exercising, as they are more efficient at core temperature regulation.

Myth : Exercise will prevent the baby from receiving adequate blood flow.
Fact : Although moderate exercise does cause the overall blood flow to the organs to decrease, it has been proven that the fetus still receives adequate blood supply.

Myth : The increased heart rate caused by exercising can harm the baby.
Fact : Though mild to moderate activity does increase fetal heart, rate this does not pose a threat to the baby.

Truth be told, engaging in moderate exercise for 20-30 minutes, 3 or more times a week during pregnancy can result in several positives for you as a mother to be:

• Reduce backaches by strengthening the muscles in your back.
• Reduce wear on your joints by increasing the level of a lubricating fluid (called relaxin), in them.
• Improve sleep by reducing your levels of stress, anxiety and fatigue.
• Increased blood flow to your skin gives it a healthier glow.
• Improved physical fitness can ease your labor and delivery.
• You’ll gain less excess fat during pregnancy and lose the rest more quickly afterward

When choosing an exercise regimen to engage in during pregnancy, try to avoid activities that involve bouncing, jarring, leaping, sudden changes of direction, or carry with them the risk of abdominal injury. Some safer exercises include:

• Walking : Walking is an ideal exercise during pregnancy it keeps you fit without jarring your knees and ankles.
• Swimming : Swimming exercises both large muscle groups (arms and legs), provides cardiovascular benefits, and gives you welcomed buoyancy.
• Low-impact aerobics : Take a class for pregnant women, you’ll enjoy the camaraderie of other moms-to-be and feel reassured that each movement is safe for you and your baby.
• Yoga : Yoga can help maintain muscle tone and keep you flexible with little if any impact on your joints. Remember to augment a yoga regimen with walking or swimming several times a week to give you a cardiovascular work out.
• Stretching : Stretching serves to keep your body limber and relaxed and helps in preventing muscle strain. No matter what you chose for your exercise regimen, include stretching to get a complete workout.

Remember, before you begin any exercise program, consult with your health care provider as to what exercises are safe and how long you can maintain an exercise program during your pregnancy.