Exercise During Pregnancy

Exercise has a positive impact upon the wellbeing of a mother and her developing child during pregnancy. There are many well-documented studies showing the associated benefits of being physically active, compared to remaining sedentary.

Benefits of Exercise in Pregnancy 

Some of the benefits for the mother include:

• • Reduced risk of cardiovascular disease, gestational hypertension and preeclampsia

• • Lowered incidence of gestational diabetes and other chronic diseases

• • Preventative against excessive weight gain or obesity during pregnancy

• • Shortened labor time, and may reduce the need for medical intervention during birth

• • Decreased symptoms of depression both during pregnancy and postpartum

Additional benefits for the mother include reduced rates of Cesarean section, minimizes low back pain and incontinence, better sleep, fewer mood swings, faster recovery after birth, better stress-management, and scoring better on the 24-28 week oral glucose tests.

Some of the benefits for the developing child (fetus) include:

• • Lowered risk of increased birth weight (macrosomia)

• • Decreased incidence of neural tube defect, cleft palate, spina bifida, and hydrocephalus

• • Correlated with diminished rates of spontaneous abortion

• • Increased blood volume in the mother’s body, therefore, more blood to the fetus

Note! A recent study of over 2,000 pregnant women showed that frequent exercise such as aerobics and weightlifting, had no association with preterm or low birth weight babies for normal weight women!

More! Similarly, a study found that normal exercise does not divert blood away from the fetus.

What Exercise is Okay? 

The types of exercise you perform during pregnancy are important, and contribute to better health outcomes. If a woman participates in a specific exercise routine before becoming pregnant, she is free to continue that same exercise routine once she finds out she is pregnant.

Aerobic exercise (cardio) is the most effective overall, ideally 30 minutes per day for 5 days per week. 5 examples of exercise during pregnancy include:

Walking. Pros: low stress to joints, no equipment needed, can do with others Cons: does not raise heart rate or breathing much (not as effective) Tip: Daily walks (with or without other forms of exercise) are an integral part of overall health, including lowered risk cardiovascular disease and less back pain.

Jogging. Pros: raises heart rate and breathing, no equipment, can do with others Cons: can stress joints over time (especially with increased weight) Tip: Jogging is an excellent way to exercise during pregnancy, as it is easy to do and works the entire body. Avoid overexertion and be sure to stay well-hydrated!

 

Cycling. Pros: raises heart rate and breathing, low joint stress, can do with others Cons: requires equipment and a path, may have higher risk of injury Tip: When cycling, it is safer and more recommended to ride a stationary bike rather than biking on the roads due to falls. Always hydrate and wear a helmet!

Swimming. Pros: minimal joint stress, raises heart rate and breathing, low injury risk Cons: requires access to a pool or safe swimming area Tip: Be sure to only swim in areas with properly treated water, and do not use hot tubs or jacuzzis. Stay toward shallower water in case of cramps or fatigue.

Yoga and Dance. Pros: increases flexibility and mindfulness, can do with others Cons: may place the body in compromising positions Tip: When participating in these activities, listen to your body and do not place yourself in compromising positions. Avoid falling and overexertion.

What Should I Avoid? 

While pregnant, it is best to avoid contact sports such as basketball, soccer, hockey, or horseback riding due to an increased risk of falling or hitting the stomach.

Similarly, it is recommended to avoid activities with rapid altitude changes such as skydiving or scuba diving.

Also, do not perform exercises that require you to lie on your back such as sit-ups or crunches after the first trimester, as it may compromise blood-flow to the fetus.

How Would I Know If Something Is Wrong? 

The risk of complications with exercise to the mother or child are incredibly rare in a normal healthy pregnancy with a normal birth weight mother. Those with increased incidence of symptoms are women with pre-existing cardiovascular issues, history of complicated pregnancies, eclampsia, severe anemia, lung disorders, or those with preterm labor.

Stop exercising and report to your provider immediately if you note the following symptoms:

• • Vaginal bleeding or discharge of amniotic fluid

• • Shortness of breath before starting exercise, or excessive shortness of breath during

• • Dizziness or headache

• • Chest pain or calf pain

Tip! Avoid overexertion, which can be detrimental both to you and your unborn child. To be sure you are not overexerting yourself, perform the Talk Test. This test is done by talking while you are working out; if you are able to have a conversation during your exercise, you are likely not overexerting yourself and are safe to continue (absent the symptoms listed above).

The Takeaway 

Specific exercises during pregnancy contribute toward a healthy gestation and birth for both mother and baby. Pregnancy is a time of excitement and anticipation for expecting mothers, and having knowledge in taking care of her own body instills confidence for the future.

Chiropractors are an integral part of a woman’s pregnancy team, with many benefits supported by research evidence. Benefits include decreased low back and joint pain, better sleep, and many more, which can be found at our blog post Chiropractic Care During Pregnancy.