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Pregnancy Exercise Program - Beneficial for All Women?

April 9th, 2007 Subscribe To Our Feed

Unless you are specifically advised by your doctor not to exercise, most women benefit from maintaining a pregnancy exercise program. This applies to women who exercised regularly before pregnancy as well as those who did not. There have been numerous studies done and a pregnancy exercise program is proven to be beneficial for you and your baby. A good pregnancy exercise program should include strength training, aerobic exercise and stretching. In addition to reviewing your exercise program with your doctor you should discuss the intensity of your workout and warning signs of overexerting yourself.

Below are some of the benefits of a pregnancy exercise program:

easier labor and delivery. Labor time may be shortened and risk of complication reduced;
minimize risk of premature birth and cesarean section;
enhance post-delivery weight loss and recovery;
reduce stress and depression;
reduce risk of developing gestational diabetes, hypertension or high blood pressure which are common during pregnancy;
may enhance your baby’s mental capacity and fitness;
increased metabolism minimizes excess weight gain during pregnancy;
improves energy and endurance;
improved circulation to reduce varicose veins, hemorrhoids and water retention; and
relieve backaches and constipation.

Based upon the above benefits it’s easy to see why a pregnancy exercise program is highly recommended for a healthy pregnancy. The possibility of a shorter and easier delivery may be reason enough to start an exercise program even if you never maintained a regular exercise program before.

Specific Exercises

A good pregnancy exercise program includes activities that stimulate the cardiovascular system and major muscles of the body. Examples of exercises that meet these conditions include: walking, swimming, riding a stationary bicycle, using a elliptical trainer and yoga. All of these activites are also low impact which minimizes the risk of injury and other problems. Yoga enhances focus and body strength both of which are beneficial during labor.

In addition to aerobic activities, strength training should be included in a comprehensive pregnancy exercise program. Depending upon the condition of the mother, strength training should be done 2-3 times per week. The remaining 3 or 4 days per week should be devoted to aerobic activities. Ideally you should exercise 30 minutes per day, six days per week. If you are too tired to exercise some days, you should at least do your stretching activities.

Inappropriate activities would include any activity where the chance of falling or other injury is present. This would include skating, riding an outdoor bicycle and similar activities.

Exercise Caution

Although a pregnancy exercise program is important, you need to make sure your do not over exert yourself. This is especially true during your first trimester which is when your baby’s critical organs and brain are being developed. Scientific studies suggest that the overheating of a mother’s body may contribute to birth defects, so caution must be used. Make sure you discuss pregnancy exercise guidelines with your doctor regarding intensity and warning signs of over exerting yourself.

Exercise guidelines may include:

stop if you feel faint, dizzy or feel stomach cramps or contractions and call your doctor immediately;
keep your heart rate below a specified range, some suggest 120 beats per minute; and
if you start to get too hot, slow down and listen to your body. Do not get yourself overheated, cool down.

Summary

A pregnancy exercise program has numerous health and emotional benefits for you and your baby. Even if you have never exercised regularly before, pregnancy is a great time to get started. Your pregnancy exercise program should include strength training, aerobics and stretching. Exercise is beneficial provided you do not over do it. Make sure you discuss your exercise program in detail with your doctor. Your doctor should help you develop a list of guidelines to ensure that your pregnancy exercise program is safe and effective.

To Your Health,

MyPregnancyStages.com