Great expectations: follow these tips for the latest thinking on exercise during pregnancy

American Fitness, Jan-Feb, 2002 by Michele Griskey

Pregnancy brings major emotional and physical changes for women. Although expectant women involved in group exercise programs need to modify their workout, they can still enjoy exercise. While exercising during pregnancy has not been extensively studied, most researchers agree that both mothers and infants can benefit from prenatal exercise.

Research by The American College of Obstetricians and Gynecologists has shown that exercising during pregnancy can help a woman feel better both physically and emotionally. For example, exercising may reduce some of the discomforts of pregnancy, such as fatigue, backaches and moodiness. Furthermore, studies have also found that these women experienced quicker recovery after delivery, a more rapid return to their pre-pregnancy physical shape and were less likely to go into pre-term labor.

In addition, recent studies have revealed exercise benefits babies as well. A study by the American Journal of Obstetrics and Gynecology, found that mothers who exercised during pregnancy had less demanding babies. Their infants were able to keep themselves content and were more aware of their surroundings.

Discuss Exercise With Your Doctor

Where does a pregnant woman begin? The first and most important step for pregnant exercisers is discussing their exercise routines with their doctors. Although most women can exercise throughout their pregnancy, those who have high-risk pregnancies may need to reduce or eliminate some of their exercises. Women should discuss matters with a health care professional to get a better idea of what their bodies can handle.

Beware of Softer Joints

Women need to be aware of the ways their body changes during pregnancy and how these changes can affect their workout. First of all, because the body produces higher levels of hormones, the connective tissues around the joints soften. This allows the body to make room for the growing fetus; however, this also causes weight-bearing joints to be vulnerable to injury. Pregnant exercisers must be extra careful when stretching and performing exercises that stress the knees, ankles and hips.

Watch Your Heart Rate

Another change that occurs during pregnancy is a rise of the resting heart rate, which can increase up to 15 extra beats per minute. The Aerobics and Fitness Association of America (AFAA) recommends pregnant exercisers keep their heart rates between 60 to 70 percent of the maximum heart rate. An advanced exerciser can reach 75 percent of the maximum heart rate, but exceeding 144 beats per minute is not recommended. Therefore, pregnant women should monitor their heart rate and perceive exertion during a workout.

Stay Hydrated, Eat Well

Moreover, expectant mothers need to be careful not to become dehydrated. Research shows that dehydration during exercise can cause premature labor. Pregnant exercisers, like any other group exercise participant, are reminded to drink plenty of fluids before, during and after their workout. A good diet is also important for a woman and her baby to get the most energy and nutrition possible.

Recommended Exercises

A good workout for expectant women should include cardiovascular and strength training. Low- and non-impact classes are recommended because they put less stress on joints and exercises, such as modified squats, abdominals (though women should be careful about staying on their back after their third month) or Kegel exercises can also be helpful. A prenatal class focuses on exercises to develop the endurance needed for labor, while a postnatal class can provide exercises to assist in recovery after delivery.

Monitor Your Intensity

The amount of classes a woman can handle depends on the intensity of her pre-pregnancy workout and what her doctor recommends. Pregnancy is not the time to take more classes, for a woman's body is working hard enough! Another factor to consider is the time of day to take a class. Women experiencing morning sickness may opt for evening classes, while those who feel tired later in the day may want to take morning classes. Remind women to pay attention to their bodies.

The length of time an expectant mother will be able to participate in class depends on many factors. Some women can participate during their entire pregnancy, while others only through the first few months. Generally, when a woman enters her third trimester, her increased size will limit her mobility--water classes might then be an option. Ultimately, prenatal exercise is a part of optimal lifetime health.

Michele Griskey teaches group exercise classes at Island Athletic Club in Freeland, Washington. She is a freelance writer and currently working on her first novel.