Exercise During Pregnancy is Beneficial

By Melissa Avery, C.N.M., Ph.D.

For many pregnant women, exercising when they’re feeling tired, nauseous, and carrying extra weight may not be at the top of their priority list. But it could be. Expectant moms have much to gain by staying active during pregnancy.

Moderate exercise while pregnant actually may alleviate some of that morning sickness and can help prevent excess weight gain. It can help expectant moms sleep better and give them more energy throughout the day. Plus, new moms who have stayed active during pregnancy also tend to recover faster from pregnancy and childbirth.

The best advice about exercising during pregnancy is for each woman to know her own limitations. First, pregnant women should check with their health-care provider to see if there is any reason they shouldn’t exercise. The majority of women with an uncomplicated pregnancy should have no problem being physically active during their entire pregnancy.

Together, the provider and pregnant woman should evaluate the level of activity she had before pregnancy. A woman who was fairly active should be able to continue her activity, whether it was running, swimming, biking, or walking. As her pregnancy progresses, though, it will be necessary for her to gradually reduce her activity level.

For women who weren’t active before, pregnancy is not a good time to start up a rigorous new workout plan. Exercise may still be safe, but a low impact and low stress activity like walking is preferable. Once they develop some stamina, women may increase their exercise intensity after consulting with their provider.

When considering an exercise plan, it’s important to know that a woman’s body goes through many changes from the moment she becomes pregnant. Her resting heart rate is faster, her blood volume has increased by half, and her joints and ligaments are softer. These changes mean that her body is working harder to provide for the growing baby, and she may be more susceptible to certain kinds of injury.

So take things slowly. Women who are pregnant and exercising should be able to pass the “talk test,” meaning they should be able to speak a sentence without gasping. They also need to pay extra attention to fatigue and discomfort, stopping when they feel either of these conditions. And it is critical that they stay well hydrated and gain the right amount of weight.

As her pregnancy becomes more advanced, a woman’s center of balance changes and she is at a greater risk of being off-balance and falling. That means expectant moms should not do things that require agility and balance, such as downhill skiing or horseback riding.

A woman’s body can easily accommodate both pregnancy and exercise, as long as there are no complications. Those with twins, preterm labor, high blood pressure, or other high risk conditions should get advice from their caregiver about the recommended activity level for their pregnancy. Otherwise, pregnant women should feel free to stay as active as they and their provider feel comfortable with throughout the whole nine months.

Melissa Avery, Ph.D., is a certified nurse midwife. An associate professor in the School of Nursing at the University of Minnesota, she also is director of the University’s Nurse Midwifery Program. This column is an educational service of the University of Minnesota. Advice presented should not take the place of an examination by a health-care professional. For more health-related information, go to www.healthtalk.umn.edu.