Read any information on pregnancy and childbirth and you will find a section on the benefits of exercise. ACOG has a practice guideline for exercising during pregnancy that suggests 30 minutes a day.
Most of the advice is pretty obvious.
- Avoid activities where you might fall or get injured, such as contact sports or ski jumping.
- Choose familiar activities.
- Don't involve movements that are jarring or sudden.
- Use common sense.
Low impact
activities like swimming or walking are obvious choices. There are also certain conditions which are contraindications to exercise, such as an incompetent cervix or placenta
previa (covering the cervical opening).
Some things researchers worry about exercising during pregnancy:
Overheating
Any cause of higher temperatures such as a fever or sauna use is associated with increased risk for having fetal central nervous system problems. So, it is a good idea to keep cool and hydrated during exercise.
Decreased oxygen flow to baby
During exercise, working muscles are using more oxygen than at rest. Faster breathing and heart rate work to meet this increased demand. At the same time, blood flow may be shunted away from the uterus and placenta to the working muscles. Heavy exercise, resulting in heart rate over 80% of maximal heart rate, may be associated with decreased fetal movement.
Women who are later found to have intrauterine growth restriction (IUGR, abnormally small baby) due to placental problems have decreased blood flow during heavy exercise. It is unknown whether these changes in uterine blood flow make any difference to the fetus in the long run.
Fortunately, most women are able to judge whether they are exercising lightly or heavily. So, paying attention to how you feel during exercise is important. Don't overdo it.
Some potentially beneficial things about exercising during pregnancy:
Improved muscle tone, flexibility, posture, and mood
Exercise during pregnancy keeps body and mind healthy. Staying flexible
and fit helps the work of labor and childbirth. The postpartum period
is draining physically and emotionally; so, optimize both while
you can.
Provides insight into the mind-body connection
Physical and emotional health are intertwined. Learning your personal coping methods to stress can help prepare you for the demands of labor. Physical activity reinforces body awareness and mindfulness. The practice of yoga has a special emphasis on the mind-body connection.
Controversial benefits of exercising during pregnancy:
Lowers maternal blood pressure - may prevent and treat pre-eclampsia
Some researchers are concerned that exercise in predisposed women can worsen pre-eclampsia or intrauterine growth restriction. In fact some may recommend bedrest as treatment.
SeonAe Yeo PhD, RN from the University of Michigan has been involved in women's health research since 1995. Her recent work compares stretching exercises to walking for 30 to 40 minutes about three to four times a week. She found that stretching exercises may decrease the risk of developing pre-eclampsia in women with a sedentary lifestyle who have had pre-eclampsia before.
Improves maternal sugar regulation - may prevent and treat gestational diabetes
A small study comparing bicycle exercise to insulin treatment for gestational diabetes showed that both treatments result in similar blood sugar levels and the number of newborns with low blood sugar levels.
Improves maternal posture - may optimize baby's position
Some positions are more difficult for baby to come out than others. The ideal position for birthing is vertex position (head down) and occiput anterior (baby facing back). Some midwives actively help to move baby into this position. Even if your baby is already in good position, maintaining good posture may help to reduce some of the aches and pains.
Resources:
Gail Tully CPM
Online resource developed by a midwife in Minneapolis for defining your baby’s position and recommendations for optimizing it.
Perfect Balance Yoga
5091 N Fresno St Ste 133
Fresno 93710
(559) 222-6212
Conveniently located at Shaw and Fresno streets. Provides a supportive atmosphere where women can share childbirth experiences and an awareness for a variety of childbirth options in addition to the practice of yoga.
San Joaquin Valley Rehabilitation
Hospital & Outpatient Center
7173 N. Sharon
Fresno 93720
(559) 436-3600
- Aqua Moms is an aquatic exercise class for expecting and post pregnancy mothers. The pool is an indoor, warm-water, therapeutic pool (92 - 95 degrees). Mondays and Wednesdays from 5:30 to 6:30. $42 per month. Physician's medical clearance required.
- Mommy Fitness is a land based exercise program for mothers and babies (until they begin walking). It focuses on core stabilization and strengthening with the natural progressive resistance of your baby's body weight. Tuesdays and Thursdays from 5:30 - 6:30. $42 per month. Physician's medical clearance required. You will need to bring a yoga mat, stroller or sling.
Mommy Matters
1010 E Perrin Ave
Fresno 93720
(559) 433-0172
Fig Garden Yoga Studio
6045 N Palm Ave Ste A
Fresno 93704
(559) 222-5100
Coil Yoga
764 P St
Fresno 93721
(559)270-4709