Exercise & pregnancy: staying fit through the nine months

Ebony, May, 2006

The nightly binges, crazy cravings for pickles and ice cream, and constant advice from friends and family to "relax and take it easy" are some of the things that expectant morns can look forward to. But while the eat-what-you-want-and-stay-off-your-feet way of doing things may be preferred by some mothers-to-be, others see their pregnancy as a time to exercise and stay in shape. "Just because you're pregnant doesn't mean you just lie around the house, eat Bon Bons and watch television all day. You've got to stay active," says 38-year-old Chicago resident Donna Simpson Leak. Leak is five months pregnant with her second child, and she was advised by her doctors not to exercise during the first three months of both pregnancies because of her advanced maternal age (pregnant after age 35). But once she was cleared, she exercised until about four days before delivery of her first child.

"A majority of the patients l see almost always ask me if they can continue to exercise during their pregnancy because almost all of them feel that they have to stop when they get pregnant," says Dr. Genea lawrence, clinical instructor of obstetrics and gynecology/assistant director of the Women's Wellness Center at Howard University Hospital.

In the past, experts advised expectant moms not to exercise during pregnancy for fear that it would harm the baby. Now most experts agree that some type of physical activity during the nine months is not only good for most expectant moms, but it is recommended. "At one point in time [it was believed] being pregnant meant that you were in a very delicate state and you could do absolutely nothing. Now we know that you can exercise, and it is okay for you to do so; but with each person there are certain modifications that need to be considered," says Allegra Feamster, personal trainer and group fitness instructor for Bally Total Fitness in Chicago. Most pregnant women can, and should, do at least 30 minutes of moderate exercise on most, if not all, days of the week, according to the American College of Obstetrics and Gynecology.

The only time expectant moms are instructed not to begin or continue with an exercise regimen is when they have some type of medical or obstetric complications. Experts suggest that before you start any type of exercise program you should consult with your obstetrician/gynecologist to discuss any potential risks or restrictions.

Once you get cleared to continue or start an exercise program, there are a number of benefits that every mom-to-be can enjoy.

Boosts self-esteem.

For many expectant moms, especially first-timers, it is hard to get accustomed to the physical changes that come along with pregnancy. All of a sudden you are now carrying added weight and your curvy pre-pregnancy shape is expanding. Yet you can continue to look fabulous as you carry your bundle of joy.

Exercise increases the blood flow in your body, giving your skin a healthy glow, according to medical experts. Physical activity also increases your sense of control and helps boost your energy level. Experts also suggest that exercise may help relieve some of the common physical stresses that come along with pregnancy, including backaches, constipation, muscle cramps and swelling.

Helps prevent excessive weight gain.

Most medical experts suggest that women who are at a healthy weight gain between 25 to 35 pounds during the pregnancy. Often women who are underweight are advised to gain a little more and women who are obese are advised to gain a little less. But giving in to food cravings makes it easy to exceed the recommended weight gain suggested by your physician. "The goal of exercise is to maintain or improve overall fitness, strength and flexibility through a safe and comfortable fitness program," says Feamster. "Women should not focus on losing weight."

An added benefit of avoiding excessive weight gain during pregnancy is the fact that women are able to return to their pre-pregnancy weight more quickly.

Helps prevent gestational diabetes.

"Exercise can be beneficial in that it can help prevent gestational diabetes, especially in patients who are obese at the time that they get pregnant," says Dr. Lawrence. Gestational diabetes is a type of diabetes that occurs only during pregnancy, but, if untreated, can lead to a variety of health problems for you and your baby. It affects about 4 percent of all pregnant women, and there are about 135,000 cases in the U.S. each year, according to the American Diabetes Association. African-American women are at an increased risk for developing gestational diabetes, experts say. Much like other forms of diabetes, gestational diabetes affects the way your body uses blood sugar (glucose). In the case of gestational diabetes, your blood-sugar level is too high.

Regular exercise can help to keep your blood-sugar low because when you are active, sugar is transported to your cells and is used for energy. In most cases, women are able to control their blood-sugar levels with diet and exercise, but medication is an additional treatment option for more serious cases.