Exercise Can Enhance Pregnancy If Performed Correctly
Women have several decisions to make when having a baby, such as what name will be chosen, breast or bottle-feed, and should anesthesia be used during labor. Deciding whether to exercise or not during or after pregnancy also should be considered seriously.
“Exercise can greatly enhance a pregnancy as long as the health of the mother and baby are kept in mind,” says Dr. Kevin Stamm, an OB/GYN at Clark Memorial Hospital. “A pregnancy exercise program should be low intensity and designed especially for the expectant mother.”
Studies have shown that regular exercise can help
women with:
“When thinking about exercise during pregnancy, a woman needs to consider what she did before she became pregnant,” says Regina De Caro, certified fitness trainer and pre- and post-natal exercise instructor for Clark Memorial Hospital. “If she already had an exercise routine or participated in sports, then continuing during pregnancy is fine within reason.
However, it is best not to begin a new, aggressive exercise program during pregnancy.” However, even if exercise is a daily routine, some women may have to stop exercising all together during the pregnancy. Medical conditions, such as high blood pressure, pre-term labor, an incompetent cervix, persistent second and third trimester bleeding, or ruptures of the membrane, may pose a danger to both the mom and baby during exercise routines.
“Women should always consult their physician first before making the decision to exercise,” cautions De Caro.
After a physician is consulted, a woman should consult with a fitness trainer to begin her routine. Various exercises can provide many health benefits in very different ways.
Cardiovascular and aerobic exercises provide overall health benefits, such as fat loss, increased energy, and reduced health risks. When starting a cardiovascular routine, begin slowly and take ten minutes before and after the routine to warm up and cool down. De Caro suggests using a low impact/low intensity format while monitoring the heart rate.
Light, weight training will help strengthen bones and muscles while improving the ability to perform daily tasks with less strain and greater ease. De Caro suggests keeping repetitions in the 10 to 15 range about three times per week with a day of rest in between.
Exercises focusing on flexibility, balance, and mobility will help you minimize stiffness, enhance posture, and reduce the risk of injury. Stretches should be performed daily in a slow, controlled manner.
“Remember to stretch all the major muscles groups: legs, chest, back, and shoulders,” says De Caro.
If abnormal symptoms should occur while exercising, a physician should be consulted and the exercise routine should stop.
Dr. Stamm suggests adhering to the following
precautions while exercising:
For more information on pre- and post-natal exercise programs at Clark Memorial Hospital, call 283-2208, or visit www.clarkmemorial.org/familybirthplace.asp .
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