Exercise During Pregnancy is Beneficial

By: Beth Lewis, Ph.D., and Melissa Avery, Ph.D., C.N.M, F.A.C.N.M

Are you pregnant? If so, do you want to continue exercising at the health club? Or are you interested in starting a walking program? With the approval from your health-care provider, you should put on your sneakers and get active.

For you and your baby, there is no better time for exercise than now. For women with low-risk pregnancies, exercise is encouraged for at least 30 minutes, 5 or more days per week. Along with a healthy diet, exercise can help maintain a normal amount of weight gain during pregnancy.

The American College of Obstetricians and Gynecologists recommends moderate exercise for women with low-risk pregnancies. Our review of current research found that only 15 percent of pregnant women exercise at this recommended level.

A women’s body goes through many changes during pregnancy. There is a shift in hormones to support the needs of the growing fetus, an increase in blood volume circulating through blood vessels and organs, and change in one’s breathing capacity.

What are some of the benefits of exercise during pregnancy? Moderate levels of activity can increase oxygen levels for the fetus, decrease the occurrence of high blood-sugar levels, and minimize the risk of high blood pressure during pregnancy. Often women may notice a higher energy level compared with those who do not exercise during pregnancy.

Also, during the last trimester, women seem to have less discomfort related to swelling, leg cramps, and shortness of breath compared with those who are inactive. After giving birth, women may notice that their moods are improved overall and that they are less likely to experience symptoms of depression. And listen up—women who exercise more frequently retain less weight one year after giving birth.

To get started, talk with your health-care provider about your current aerobic exercise and strength training habits. Ask for advice specific to your health and pregnancy, and consider these points regarding exercise: 

• Make sure you drink plenty of fluids during and following exercise.
• Avoid exercising in hot, humid conditions and always eat something prior to working out.
• Focus on eating a healthy diet, including a wide variety of foods.
• A walking program is not the only form of exercise that provides benefits; arm exercises may also have similar results for pregnant women.
• Avoid exercises that involve lying on your back after your fourth month of pregnancy.

Remember, exercise should be a part of your everyday life. Not only will it improve your health during pregnancy, but provide you with a healthy start as a new mother.
 
Melissa Avery, Ph.D., C.N.M., F.A.C.N.M., is associate professor and director of the Nurse Midwifery Program at the School of Nursing. Beth Lewis, Ph.D., is assistant professor in the School of Kinesiology. 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.