Many women question if it is advisable to exercise during pregnancy. The good news is that generally exercise is good for both you and baby and proves beneficial by boosting energy levels, improving your general well-being, and reducing the likelihood of developing gestational diabetes.
Benefits of Exercise during Pregnancy
Exercise may reduce the likelihood of developing gestational diabetes and controls your weight gain. Other benefits include, reducing some annoying discomforts associated with pregnancy and delivery, such as:
- mood swings
- constipation
- varicose veins
- backaches
- fatigue
Regular exercise has also been associated with shorter labor and faster postpartum recovery, according to Oakland, California based Doula, Constance Williams, who has assisted hundreds of women in labor over the years. If you have been following a regular exercise regimen prior to pregnancy, you should be able to continue that program throughout your pregnancy, with some modifications along the way.
Special Considerations for Exercise During Pregnancy
You may require some special medical considerations for exercise if you have a history of preterm labor, severe high blood pressure, heart disease, lung disease, severe diabetes, thyroid disease, seizure disorder, or a condition called placenta previa, which can cause excessive bleeding before and during pregnancy. Therefore, it is important to get the “OK” from your healthcare provider before beginning a new exercise regimen or continuing with your current work-out protocols.
Doctors Recommend Exercise During Pregnancy
It is recommended by The American College of Obstetricians and Gynecologists (ACOG) that during your pregnancy you get about 30 minutes of moderate exercise on most, if not all, days of the week. However, in addition to the recommended duration, intensity and frequency you should pay particular attention to exercise modes, and understand the additional caloric demands on your body during and after physical activity.
What is Moderate Exercise?
The American College of Sports Medicine (ACSM) uses the ratio of exercise metabolic rate (MET) to determine the intensity of an activity. One MET is defined as the energy expenditure at rest, which is approximately 3.5 milliliters of oxygen uptake per kilogram of body weight per minute. Light activities are classified as 1.0 to 3.0 METS. Moderate activities are classified as 3.0 to 6.0 METs or those that require approximately 3 to 6 times the metabolic energy expenditure of your body at rest. Any activity classified over 6.0 METS is vigorous exercise. Simply think of exercise as energy expenditure and it is easy to see why it is recommended that you keep the intensity moderate during your pregnancy
Moderate Activities
Some of your daily physical activities that you may take for granted are classified as moderate activities and include:
- Walking the dog, or walking to class-work-the store, or just for pleasure
- Walking downstairs or down a hill
- Gardening, yard work, pushing a baby stroller
- Scrubbing the floor or bathtub on hands and knees, or washing windows
- Walking while carrying a child weighing less than 50 pounds
Dancing, swimming, yoga, and Pilates are also moderate activity modes of exercise and may sound like more fun! Just make sure you are keeping it all at a moderate intensity level. To gauge the intensity of your workout use the talk test. If you cannot talk comfortably while engaged in the physical activity, you are exercising too intensely.
Exercise Fit for You and Baby
Engage in a variety of physical activities that you enjoy! Having fun as you stay fit throughout your pregnancy is an extra benefit. There are classes, and videos designed especially for pregnant women, check them out too and enjoy!
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