Is exercise safe during pregnancy?
Is exercise safe during pregnancy? Consider this your guide to exercise during the perinatal months.
In short, yes, exercise is not only safe but very beneficial during pregnancy. A study from 2017 states, “physical activity helps to reduce hypertensive disorders, improve cardiovascular fitness, lower gestational weight gain, and reduces the risk of gestational diabetes. This study, along with many others, recommends 150 minutes of moderate intensity exercise per week.” Bonus: labor is generally shorter, easier, and less complicated.
Additionally, a study from 2016 shows muscle strengthening exercises during pregnancy are associated with increased energy and reduced fatigue. Increased energy; something we all want more of, right?
Will movement during pregnancy benefit moms' mental health?
Depression is quite common in pregnancy and is associated with increased risk of prenatal and perinatal complications. Good news: exercise is effective for reducing the severity of depressive symptoms. A study from 2011 shows that women with more than 2.67 hours of moderate-to-vigorous physical activity per week had nearly half the risk of having high depressive symptoms.
BUT, the study demonstrates that a pregnant woman having adult and child care activities or other INDOOR activities can increase risk of depressive symptoms.
This means, if mom can exercise by herself, exercise is more beneficial for mental health purposes. Bonus if it is outside, and extra bonus if it is outside in the morning, as we know morning sun exposure to the retina helps with regulating circadian rhythm, which helps with sleep, which helps tremendously with mental health conditions.
What are the best modes of exercise during pregnancy?
Whatever you enjoy and are more likely to participate in regularly, but also squats are great. You’re going to want to work the muscle groups above and below the pelvis. This includes the lats, abdominal muscles, hamstrings, adductors, quads, and for sure the glutes. Read more about strengthening the glutes here.
Because of the study discussed above, going for a walk in the morning is also an extremely beneficial mode of exercise.
When is it not safe to move during pregnancy?
Perhaps a more important question than ‘is it beneficial’ is when is it not safe to exercise during pregnancy?
Absolute contraindications include (this mean you absolutely should NOT exercise during pregnancy):
Pregnancy induced hypertension
Ruptured membrane
Premature labor
Persistent bleeding
Incompetent cervix
Poor fetal growth
Placental disease
History of miscarriage or premature labor
Restrictive lung disease
Heart disease
Cerclage
Relative contraindications (this means you would likely benefit from a SUPERVISED exercise program, like from a pelvic floor/OB PT):
Extreme over/under weight
Sedentary lifestyle
History of poor fetal growth or rapid labor
Bleeding in early pregnancy
Breech presentation
Cardiac palpitations or arrhythmia
Anemia (because of fatigue & dizziness)
Chronic bronchitis, heavy smoker
Poorly controlled hypertension, seizure disorder, hyperthyroidism, or type 1 diabetes
Intrauterine growth restriction in pregnancy
Signs to stop exercise during pregnancy per ACOG (American College of Obstetrics & Gynecology):
Vaginal bleeding
Shortness of breath prior to exercising
Dizziness, headache
Chest pain
Muscle weakness
Calf pain or swelling
Pre-term labor
Decreased fetal movement
Amniotic fluid leakage
What about physical activity and ART (assisted reproductive techniques)?
Though the pregnancy journey via ART can be quite stressful, studies do show it is beneficial to continue moving through pregnancy.
A study from 2018 demonstrates maternal physical activity before IVF/ICSI cycles improves clinical pregnancy rate AND live birth rate. You’re going to want to take it easy the first 12 weeks and exercise with the permission and guidance of your REI/OB.
Does the baby benefit from moms who move during pregnancy?
Absolutely, studies show babies (on average) have higher APGAR scores when mom moves during pregnancy.
Additionally, a study from 2016 showed that female mice that voluntarily exercise during pregnancy have offspring that are more physically active as adults.
But what if it hurts to move during pregnancy and/or you have urinary leakage?
That’s where I come in! The ironic thing about it is, exercise is effective at managing low back/pelvic girdle pain during pregnancy. However these exercises should be more specific to the individual and manual therapy (hands on) work would be beneficial as well. Lastly, studies show that treating stress urinary incontinence during pregnancy is more beneficial than waiting until postpartum to treat it.
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