The American College of Obstetricians and Gynecologists recently released an article which sums up their advice on exercise during pregnancy. Until now, it was a popular belief amongst people that exercise during pregnancy many cause harm to the fetus, this is not true. This group has developed a simple set of guidelines for determining the appropriate amount of exercise for each trimester of a pregnancy.
The Center for Disease Control and Prevention recommends that everyone strive for 30 minutes or more of moderate intensity physical activity on most, and preferably all days of the week. Moderate intensity means that you can perform the activity while barely holding a conversation; the best example is a brisk walk at 3-4 miles per hour. These same recommendations hold true to expectant mothers with no contraindications. During the first trimester, maintaining a good aerobic activity regime is fine as long as there is little to no risk of falling or trauma to the abdomen. Sports such as ice hockey, soccer, basketball, gymnastics, horseback riding, downhill skiing, and vigorous racket sports should be avoided during pregnancy.
Pregnant women should not think of pregnancy as a time to start a radical new exercise routine. Slowly incorporating a daily walk is much better for the mother and much safer for the fetus. Water sports are highly recommended for two reasons. Being in the water helps keep the body temperature regulated which decreases the risk of the mother getting over heated. Being under water also redistributes the blood flow to the body. This helps decrease swelling and edema while protecting the joints from injury. It is also important to note that activities which include running pose a threat to the knees and hips. As women gain weight with pregnancy, the forces on the knees can increase by as much a 100% while running, this can lead to a lot of pain and possibly injury.
It is now being said that moderate aerobic exercise during pregnancy may help prevent and manage gestational diabetes. At the same time, establishing a healthy routine of diet and exercise during pregnancy may affect a woman’s health for the rest of her life. Correct calorie intake during pregnancy is very important. After the 13th week of pregnancy, an additional 300 calories per day are required to meet the needs of pregnancy. If a pregnant mother is going to exercise, she needs to be consuming enough calories to offset the amount she used up during exercise as well.
All active, pregnant women should be examined periodically through the pregnancy to monitor for injury and help prevent complications with the pregnancy. Anyone who is considering starting a new exercise routine, especially if they are pregnant, should check with their doctor. Some diseases and conditions may restrict the amount and intensity of exercise which should be performed during pregnancy. Most Obstetricians are happy to see expectant mothers exercising, and therefore are usually more than happy to address these issues with expectant parents. Incorporating fitness into a pregnancy is an important part in maintaining the mother’s health as well as setting a good example for young children to follow