Pregnancy and Exercise - Starting a Program

Most women know that exercise is normally beneficial. But once pregnant, many women wonder about the safety of exercise to her and her baby. This is a particularly important issue for women that haven ever regularly exercised before becoming pregnant. This article is meant to be only a guideline and to encourage pregnant women to pursue an exercise program while pregnant. Of course, pregnant or not, everyone should consult their physician before starting an exercise program.

Benefits of Exercise to the Fetus
The jury is still out on the direct benefits to the baby. The best guide is that exercise is beneficial to the mother and, therefore, likely to be beneficial to the fetus for having a healthy mother.There are, however, a few studies that have shown some direct benefits to the fetus:

• Higher Apgar Scores - Some studies indicate that babies are stronger immediately following birth when the mother has regularly exercised.

• Bigger Healthier Babies - One study found that exercisers delivered babies who weighed around 5% more (and sometimes higher), than babies born to sedentary mothers.

Benefits of Exercise to the Mother

The benefits of exercise to healthy, pregnant women have been greatly documented. These include:

• Better managing the extra weight of pregnant with increased aerobic conditioning and stamina.

• Tolerating labor better both emotionally and physically.

• Increased muscular strength and endurance (for those who participate in a moderate strength training program).

• Decreased chances of unhealthy weight gain.

• Quicker recovery from childbirth and quicker return to pre-pregnancy weight

• Reduced incidence of hemmoroids, varicose veins, backache, and fatigue.

Risks of Exercise to the Fetus

• Joint and connective tissue injury.

• During pregnancy, the hormones loosen the ligaments and joints to allow easier delivery. Also, the extra weight or the breasts and uterus throw off center of gravity and balance. Therefore, women are discouraged from participating in any activities that are particularly jarring or have risk of falling. Some that should be avoided are in-line skating, bike riding, skiing, horseback riding.

• Scuba diving for reasons particular to that sport should also be completely avoided while pregnant.

Special Considerations

• Even with all the benefits, there are occasionally times when exercise is not recommended. Following are three lists to guide you through making the decision that exercise may not be right for you.

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