Exercise
During Pregnancy Recommended
There was a time when pregnant women were not expected to
lift a finger in their 'delicate' state, much less exercise.
Today, the same exercise recommendations that apply to most
of the population - 30 minutes or more of moderate exercise on most if not
all days of the week - also apply to pregnant women, if they are in relatively
good health and their physicians approve.
"It's good for pregnant women to exercise if they would
like to do so," says Dr. Richard P. Frieder, a clinical instructor of obstetrics
and gynecology at the University of California, Los Angeles, and an obstetrician-gynecologist
at Santa Monica UCLA Medical Center.
"Generally women feel better and are fitter if they exercise
during pregnancy," Dr. Frieder adds.
But he cautions that pregnant women should mot expect miracles
from exercise: "It doesn't make labor any easier," he adds. "That's a marketing
myth that sells exercise classes."
Physical activity during pregnancy does have benefits, however.
It may help with weight control, allowing the mom-to-be to avoid too much weight
gain during pregnancy.
And a regular workout may help a woman avoid pregnancy-related
health risks, says pregnancy expert Michelle Williams of the University of
Washington, Seattle.
In her research, Williams has found that physical activity
during pregnancy reduced the risk of gestational diabetes by half, and the
risk of pre-eclampsia - a potentially dangerous condition marked by high blood
pressure and other problems - by 35 percent.
"The most common exercises were walking and jogging and
aerobics," she says. "Even stair-climbing as part of a daily active lifestyle
was associated with reduced risk of pre-eclampsia.
"On the basis of our data, we can say that any activity
is better than no activity," she notes. "Much more research is needed to determine
the optimal 'dose' amount, frequency, and type of activity that is associated
with the best pregnancy outcomes."
Another study by researchers at the University of North
Texas found that Cesarean delivery was 4.5 times more likely for sedentary
women than for active women. The researchers compared 93 non-exercising women
with 44 active women.
The American College of Obstetricians
and Gynecologists has issued revised recommendations for exercise
during pregnancy. The guidelines say that while participation in a wide range
of activities appears to be safe, each activity should be reviewed by a woman's
physician for potential risk.
According to the American Academy
of Family Physicians, the most comfortable exercises during pregnancy
are those that do not require a woman to bear extra weight, such as swimming
and stationary cycling. Walking and low-impact aerobics are other good choices.
Women should consult with their physician about the best exercise.
If a woman did not exercise before pregnancy, the advice
to get individual instruction about exercise is especially crucial.
As the pregnancy progresses, "listen to your body," Dr.
Frieder tells his patients. "Make allowances for tiredness. Don't exercise
at the level you are used to if you are too tired."
Be sure your heart rate is lower than 140 beats per minutes,
he says. And drink plenty of fluids before and after your workout.
Avoid exercise on extremely hot or humid days. And stop
a workout if you have pain, bleeding, or faintness or other symptoms - and
call your physician.
Also, be aware that your center of gravity is lower during
pregnancy and that may affect your ability to do exercises that seemed easy
before. And your ligaments and joints are looser and more flexible when pregnant,
so you are more likely to get sprains and strains, he says.
Always consult your physician for more information.
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