Exercise Before Pregnancy

Decades ago, pregnant women were advised not to exercise, out of concerns that exercise would increase body temperature and therefore cause problems during pregnancy. Today, nothing could be farther from the truth. Studies have shown that exercise in normal, healthy pregnancy does not increase the risk of miscarriage or fetal growth restriction, nor does it damage the unborn baby or newborn. Rather, leading a sedentary lifestyle during pregnancy can lead to excessive weight gain in the mother and a higher risk of gestational diabetes, pregnancy-induced hypertension, varicose veins, and lower back pain.

The best time to start an exercise program is before you become pregnant. When starting an exercise program, begin with 15 minutes of exercise three times per week, and build yourself up to 30 minutes four times a week. Try to maintain a good fitness level, but don’t overdo it.

When exercising, use the “talk test” to make sure that you are not working too hard. You should be able to maintain a conversation while you are exercising. If you cannot, reduce the level of intensity at which you are exercising. Stop exercising if you develop shortness of breath or chest pain.

Types of exercise during pregnancy

There are four types of exercise that are beneficial during pregnancy:

• Aerobic exercises: These are rhythmic, repetitive exercises that stimulate the heart, lungs, muscles, and joints. Aerobic exercises improve circulation, increase muscle tone, build endurance, lessen fatigue, and promote good sleep. These types of exercises can help pregnant women to cope with the physical challenges of childbearing. Examples include swimming, walking, and tennis.
• Calisthenics: These are light, rhythmic gymnastic movements, specially developed for pregnancy, which tone muscles and improve posture. They can help to relieve backache and prepare the body for childbirth.
• Relaxation exercises: These are breathing and concentration exercises that relax the mind and body. These can be used in combination with other types of exercises or used alone when the pregnant woman is not able to actively exercise.
• Pelvic floor exercises: Also called “Kegel” exercises, these tone the vagina and the area between the vagina and anus, thus preparing them for childbirth. They can also help with postpartum recovery.

	TEMPERATURE Amount or intensity of heat in a substance, in the air, or in the body. Temperature is measured with a thermometer. A normal human body temperature taken through the mouth is 37º Celsius (98.6º Fahrenheit). The word temperature is also used to describe a body temperature that is higher than usual.

	PREGNANCY-INDUCED HYPERTENSION Also referred to as “PIH,” this is high blood pressure during pregnancy.

	MISCARRIAGE Also called “spontaneous abortion,” miscarriage is the loss of a baby within the first 20 weeks of pregnancy. Most physicians refer to miscarriage as pregnancy loss in the first trimester. Pregnancy loss that occurs between the end of the first trimester and the 20th week is referred to as late miscarriage.

	GESTATIONAL DIABETES Diabetes that occurs during pregnancy. Diabetes is a chronic metabolic disease in which the pancreas is not producing any or enough insulin or the body does not use insulin properly. Insulin is needed for the body to use blood glucose (sugar) for energy.

	FETAL GROWTH RESTRICTION Poor growth of the fetus during pregnancy. If the fetal growth restriction is severe, the baby will be categorized as small for gestational age at birth.

	FATIGUE Tiredness.

	CIRCULATION Movement of the blood from the heart through the blood vessels (arteries, capillaries, and veins) back to the heart.

	VAGINA A muscular tube that receives the penis during sex, through which sperm cells travel on their way to fertilize an egg cell, and through which a baby passes during childbirth.