Prenatal Exercise - An Expert's Tips
Leanna Martens Talks About Exercising While Pregnant
Apr 22, 2009
In the past, women were expected to cut back on their activity and take it easy while they were pregnant. Today, women are becoming more aware of the benefits of exercise while pregnant. Based on her experiences as an expectant mother and a 10-year master trainer, Leanna Martens created Fit Pregnancy Bootcamp, a fitness program for expecting mothers.
Hello, Leanna, and thanks for the interview. First, why is prenatal fitness important?
Many more ways than I can count. Exercise decreases a woman's likelihood of developing gestational diabetes, as well as decreasing other risk factors and complications during labour. Research also suggests it may even decrease the duration of labour.
Over 60% of women experience back pain associated with pregnancy and that can be prevented or managed successfully with safe and effective prenatal exercise.
Exercise also decreases water retention and the likelihood of varicose veins and leg cramping. It keeps prenatal weight gain within a healthy range and aids your body’s recovery and return to normal. Prenatal exercise can improve sleep patterns and boost energy while pregnant.
One of the largest impacts prenatal exercise has on women is improving body image and self-esteem throughout pregnancy—in a time where that is challenged and they need healthy ways to take care of themselves.
What recommendations would you make to a woman who is pregnant, not physically fit, and wants to start exercising?
Find an exercise program that is advertised specifically for prenatal women. Whatever class you join should educate you up front on the safe guidelines to exercise within throughout your pregnancy and above all encourage you to listen to your body, because your body will tell you what is too much or too little. If you need to slow down, take a break or change your intensity to suit your needs, your instructor should encourage you to do so.
What recommendations would you make to a woman is pregnant and already exercises regularly?
Woman who are already exercising should still join a prenatal program. Prenatal programs should be suited to all fitness levels, beginner to advanced. The only difference may be the frequency.
Women may want to join more than one prenatal program, as prenatal programs tend to under-deliver complete prenatal components and do only 1 day per week. These women may be exercising 3-5 days/week all the way to their third trimester.
The only time I wouldn't suggest an avid exerciser join a prenatal program is if she is a competitive athlete because her levels would be significantly higher for the majority of her pregnancy.
What should a woman be aware of in regards to pregnancy and exercise?
The biggest guidelines to observe are:
Intensity: 40-60% (you should be able to carry on a conversation, though this does vary up and down for women throughout)
Frequency: Recommendations state daily activity, but I recommend 2-5 days/week depending on fitness level
Time: 30-60 minutes
No supine (on your back) exercise after the second trimester, as it impedes venous blood flow.
No high impact or quick direction change activities or anything that challenges balance too much.
Watch the heat, as your heart rate is 15 bpm faster and women can suffer heat stroke faster and easier.
Stay very hydrated and wear good supportive footwear and a sports bra.
Can you think of anything else you’d like to add?
This is the best time to make a positive lifestyle change. Use your new baby as an incredible catalyst for a healthy and happy future. Know that the choices you make now will have a significant positive impact on your baby, yourself and the family you are building.
Listen to your body, embrace the changes and find a healthy support group through exercise!
Related Article: Prenatal Fitness Tips: Kimberley Payne Talks About Exercising While Pregnant
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