Exercising during pregnancy

Janet Goldman, MD Obstetrics/Gynecology Meadowview Obstetrics and Gynecology

January 29, 2008

Dr. Goldman was a member of the 1984 and 1988 US Olympic speed-skating teams.

Paula Radcliffe, who won the 2007 New York Marathon, trained for it up to the day before giving birth to a healthy baby girl. She resumed training 12 days later. While Radcliffe, perhaps the greatest female marathoner of all time, is certainly exceptional, we know that most physically active women can continue exercising during pregnancy. And those who haven’t exercised regularly in the past can benefit from exercising during pregnancy. The key is to play it safe and listen to your body.

Exercise provides benefits to both mother and baby in a normal, healthy pregnancy. In early pregnancy, some women find that exercise helps with nausea and fatigue. Throughout pregnancy, it relieves stress.

Exercise also prepares your body for birth. By strengthening your heart and muscles and increasing your endurance, it prepares you for the strenuous process of labor. Women who exercise regularly during and after pregnancy also return to their pre-pregnant weight faster. In some cases, exercise during pregnancy has even been found to prevent gestational diabetes.

How much is too much? It all depends.
If you have always been physically active, unless there are complications, pregnancy is no time to stop. However, you will probably need to modify your routine. Physically active women should not expect to maintain the same performance levels they had prior to pregnancy. You can expect to cut back on both intensity and duration of exercise during your pregnancy.

How much should you push yourself? Let your body be your guide. If you experience shortness of breath, dizziness, heart palpitations or pain in your back or pelvis, your body is telling you to stop. Competitive athletes like Radcliffe should be closely supervised by their doctors.

If you haven’t exercised before, start small and build up. Walking for 20 – 30 minutes three times a week is a good place to start. As your pregnancy progresses, some weight-bearing exercises may become uncomfortable. If so, you may find riding a stationary bicycle or swimming more enjoyable.

Develop a routine
It is much better for you to exercise regularly – a minimum of three to four times a week – than to exercise intermittently. To start and stop is much harder on your body.

So find a safe activity and stick with it. That means you’ll want to avoid contact sports or activities that put you at risk of falling, like hockey, soccer, skydiving, downhill skiing and horseback riding. Scuba diving is also unsafe during pregnancies, as the water pressure will put your baby at risk.

Find ways to stay motivated. If you’re walking, it helps to make an appointment with a friend. Or take that dance class you’ve been thinking about. It may provide the structure some of us need to keep up the good work.

Play it safe
Once you’ve chosen the right exercise and planned your routine, it is a good idea to discuss it with your physician, especially if you have any concerns about your pregnancy. In addition, you should take the usual precautions anyone exercising should take:

  • Wear comfortable footwear that gives ankle and arch support.
  • Wear loose-fitting clothing and a good support bra.
  • Avoid getting overheated.
  • Drink plenty of water.
  • Include warm ups and a cool down before and after exercise.
  • Eat a healthy diet.
  • Most importantly, listen to your body. If it hurts, stop.