Exercise and Pregnancy: Fact Sheet
Copyright 2005 Raymond Kelly
There are many benefits for women who wish to exercise through their pregnancy.
Increase energy levels
- Help prevent feelings of discomfort, clumsiness, and unattractiveness
- Improve circulation, reduce swelling and formation of varicose veins in the lower legs
- Help tone muscles allowing the body to return to its pre-pregnancy state much faster
- Improve posture, so less back ache
The major concerns of training whilst pregnant are:
Foetal hypoxia (lack of oxygen for the baby)
- Foetal hyperthermia (internal temperature gets too hot)
- Reduced carbohydrate supply to the foetus (baby doesn't get enough food)
These should only be concerns if the mother does not exercise intelligently. Ask your doctor for further information when obtaining your medical clearance.
Obtain a medical clearance prior to commencement
- Never let your heart rate get over 135 beats per minute for a sustained period. This can vary from person to person but a good rule of thumb is to reduce the intensity if you cannot comfortably hold a conversation with someone whilst exercising.
- Balance will be a problem as you get bigger so always keep both feet on the ground (no jumping, skipping, lunging, stepping, etc).
- Non-weight bearing exercise (eg. Cycling, swimming) is preferable to weight bearing exercise (eg. Jogging).
- Exertion levels should be determined on an individual basis. Someone who has had a long exercise history and a high fitness level will be able to tolerate higher intensities without affecting the foetus.
- Avoid strenuous exertion during the first trimester. If you haven't exercised before, walking is a great way to start.
- Increases in exercise quantity and quality should be very gradual for previously inactive women.
- Avoid exercise or positioning of the individual in the supine (lying on the floor face up) posture, particularly in late gestation (due to decreased cardiac output).
- Avoid exercise in warm/humid environments.
- Drink liquids before and after exercise to avoid dehydration. Wear loose cotton clothing.
- Do not exercise when fatigued, particularly in late gestation. Never exercise to exhaustion.
- Periodic rest intervals may be helpful to minimize hypoxia or heat stress to the foetus.
- Pregnancy requires an increase of 300k/cal per day so if you are exercising you require even more. Ensure you have an adequate diet.
About the author:
Ray has worked extensively in the health and fitness industry for over 15 years. He has a degree in Exercise Science and is a Level 2 Strength and Conditioning coach. For more information go to Free Exercise Tips for Pregnancy