Question of the Month

What are the positive effects of exercise during pregnancy?
Thanks, Kathryn Joseph

Last month Kathryn Lynch, now Kathryn Joseph, asked about exercise during pregnancy and we focused on walking. This month we expand our study. Thanks again for asking, Kathryn! And, Congratulations to you and Brent on your marriage on July 12! Also, thank you, Aimee Roberts, for sharing your well researched study and beautifully written paper with us. We all know that moving our bodies carries wonderful benefits-- certainly during pregnancy, but throughout the rest of our lives as well! ~Susan Oshel~
 

A Season for Exercise
by Aimee Roberts
Pastor's wife, mother of five, runner and Charis Student

When a woman discovers that she is pregnant, she begins to think not only about her own body but also about another. Research proves that pregnant women who are low-risk should exercise for the benefit of her body, the baby, the up-coming labor, and her postpartum recovery.

     The American College of Obstetricians and Gynecologists (ACOG) are continually releasing fitness guidelines for pregnant women. With each update, they are becoming more lenient recognizing the countless benefits of exercise to the pregnant mom and unborn baby. In 2002 ACOG stated, “an accumulation of 30 minutes or more of moderate exercise a day should occur on most, if not all, days of the week”. Moderate exercise can be as simple as taking a brisk walk around the neighborhood. For some women that is a wonderful start, especially if they have not previously been exercising. However, if a woman has previously exercised she may continue with her activity provided there is an absence of complications with her pregnancy. Despite the mounting evidence for the benefit of exercise, women often get uneducated advice. “Don’t let people’s sneers or comments get you down or stop you. They simply don’t know the facts. Running is not only safe for you and your baby, it is good for you and your baby” (Bridson). Even so, there are a few activities that should be avoided while pregnant, including hockey, basketball, skiing, and horseback riding, really any sport that poses a risk of falling. Pregnancy is also not the time to weight train. Instead, mom’s focus needs to be on strengthening muscles, not building them. With these cautions in mind, mom is able to swim, ride a stationary bike, power walk and even run. When exercising, the woman needs to listen to her body. She should never push herself to breathlessness, because an oxygen deprived mom is an oxygen deprived baby. She also needs to increase water consumption because dehydration can decrease the blood flow to the uterus which may cause premature contractions. The mom should avoid exercising in extremely humid conditions, as this weather can increase her core body temperature for too long. A temperature that is too high in mom can harm the baby, especially in the first trimester when all the major organs are forming. The pregnant mom should also wear clothes to support her expanding body, including investing in sturdy shoes to brace her joints which are being softened by the hormone relaxin. Once the woman has an understanding of the guidelines for exercise, she is free to experience the many benefits of exercise.

     According to research, complaints associated with pregnancy are significantly decreased or eliminated with exercise. Women have fewer headaches, decreased shortness of breath, better digestion and improved bowel function. Their circulation of blood is improved by up to 50% resulting in decreased instances of varicose veins, hemorrhoids, and even blood clots. This increase in circulation affects mom’s skin, resulting in her having a healthy glow. Exercising moms also have less fatigue, backache, and swelling. They sleep better because exercise diminishes stress and anxiety; therefore they have more energy when awake. Moms who exercise combat fatigue and alleviate problems with insomnia because they are clear minded. Fit moms have more stamina, endurance, and energy. When exercising, endorphins are released giving mom positive feelings and decreasing the occurrence of depression. Moms who exercise are less likely to suffer from mood swings. Overall, women who exercise during pregnancy look and feel better. They have a better sense of control over their bodies; therefore they embrace the beauty of their bodies.

     The unborn baby benefits from a mom who exercises as well. When a pregnant woman increases her blood circulation, her placenta becomes healthier. This improves the placenta function of delivering oxygen and nutrients to baby. An increase in mom’s blood volume, due to exercise, increases the blood circulation to baby promoting the development of fetal tissue. During labor, the baby has a greater tolerance level, because he or she is used to mom working out, thus decreasing the incidence of meconium in amniotic fluid. The benefits from an exercising mother are even seen in the child long after birth. In 1996, J. Pediatr performed a study called “Morphometric and Neurodevelopmental Outcome”. At age five, the offspring of women who continued to exercise regularly throughout pregnancy had better language development and intelligence scores. The reason is believed to be due to stimulation through exercise, which enhances brain development. Therefore, pregnant women who want the best start for their babies need to exercise regularly.

     Labor is hard work. One of the best ways to prepare is to get your body ready. Women who exercise are building endurance. Strong muscles and a fit heart can make labor and delivery easier. Having control over your breathing helps with pain management. A pregnant woman wants to build up her endurance so she can have the stamina for labor. Exercising women maintain or improve their cardiovascular strength and improve their pelvic floor strength. Exercising also increases strength and flexibility, both needed in labor. When a fit woman labors she is already accustomed to strong physical demands placed on her body. Therefore she often perceives labor as being less painful than women who do not exercise. Strenuous exercise also increases endorphin levels which are our body’s natural pain relieving substances. This contributes to the woman being able to handle the pain. Most encouraging, “physically fit mothers have shorter labors and lower c-section rates, presumably due to improved muscle efficiency and less fatigue during labor” (Sears).

     Postpartum recovery is often easier with a physically fit woman. She will be less likely to suffer from cesareans or episiotomies, therefore her recovery will be quicker. She has more energy and strength and often has less weight to lose. All of this, plus the added endorphins greatly decrease the chance of postpartum depression with the new mom.

     Exercise is most often planned and deliberate. A pregnant woman must make the choice to be a good steward of her body. In doing so, she will have the best opportunity to enjoy her pregnancy, endure her labor, and recover well while enjoying her new baby.

Baby Center Medical Advisory. Nov. 2006

Bridson, Karen. Nine Months Strong: Shaping up for Labor and Delivery and the Toughest Physical Day of Your Life: Lifeline Press, 2004:

Jones, Sandy. Jones, Marcie. Great Expectations. New York:
Sterling Publishing Co. Inc., 2004: 157-161

Sears, William. Sears, Martha. The Pregnancy Book. New York:
Little, Brown and Company Hachette Book Group USA, 1997: 173-306

The American College of Obstetricians and Gynecologist (ACOG). Your Pregnancy
and Birth. Washington, DC: Published with Meredith Books, 2005: 38

Walker, W. Allan. The Harvard Medical School Guide to Healthy Eating During
Pregnancy. Library of Congress Cataloging in Publication Data, 2006:
118-127

Weiss, Robin Elise. The Everythng Pregnancy Fitness Book. MA:
F and W Publications, Inc., 2004: 2-13

West, Zita. Baby Care Before Birth. New York:
DK Publishing Inc., 2006: 24-103

© Aimee Roberts ~ used with permission

Jason and Aimee Roberts
Caitlin 12, Ian 10, Paige 8, Holden 6 and Ainsley 3

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