Clearing Up Myths about Pregnancy Exercise

Pregnancy used to be treated as if it was an illness where it was thought that a mother should rest for 10 months until she ‘gets well’. Luckily there has been groundbreaking research in the last several years on exercise during pregnancy. What was previously thought to be a time to be sedentary is now a time to get moving. Exercising during pregnancy has countless benefits for both mom and baby. It is not only okay to be active while pregnant, it is vital for the health and fitness of you and your unborn child. We now know that there are few restrictions for prenatal exercise, and a very long list of benefits. Studies have shown that mothers who exercised during pregnancy gave birth to leaner, calmer babies, who are more likely to stay leaner later in life.
Children born to mothers who participated in prenatal exercise are much less likely to suffer from obesity, an emerging epidemic in America. Giving your child a healthy start in life is one of best gifts you can give them.
Decades ago when so many myths and wives-tales about pregnancy were thought to be true, there was little research done on the subject. Times have changed and we have plenty of information about pregnancy and fitness. The American Journal of Obstetrics and Gynecology has published study after study on the benefits of prenatal exercise for both mothers and children. In January of 1999 they printed a study concluding that babies born of women who exercised through pregnancy had babies who were better able to orient to their new environment after birth, compared to those who did not exercise. By December 2000, research proved that beginning a moderate weight-training routine in early pregnancy enhances fetoplacental growth. Further research in 2004 showed that resistance training during pregnancy might help overweight women with gestational diabetes avoid insulin therapy. In just the first few months of 2007 several studies have been published concluding that women who gained excess weight during pregnancy have a higher risk of needing a cesarean-section, and gave birth to children who had a higher risk of being overweight.
The prevalence of childhood obesity is extremely high in this country and on the rise, while treatments are often hard to find and ineffective. Prevention seems to be our best bet, and it starts in the womb. If the trend of prenatal exercise catches on, the rising epidemic of obesity could be drastically slowed. As if giving your child a healthy body wasn’t enough motivation, studies have even shown that exercise increases the flow of oxygen and blood to the womb, enhancing brain development. So, by simply doing something that provides yourself with a long list of benefits, you are giving your child a mental and physical head start in life.

It was previously thought that pregnant women should not work out because they would get overheated or get their heart rate above 140 beats per minute. While it is true that pregnant women should try to avoid excessive heat or getting their hearts pounding, these pitfalls can be easily avoided. The arbitrary number 140 is simply outdated. A pregnant woman’s heart rate will fluctuate throughout pregnancy and could at times be 140 at rest. Instead, learn to listen to your body and know when enough is enough. You should not push yourself to exhaustion, but you can get your heart and lungs pumping. A good way to tell how hard you are pushing yourself is by speaking during exercise. You should be able to speak without gasping for air in between words. A pregnant woman’s body is absolutely amazing and adapts well. It is very affective at dissipating body heat during exercise. Even so, it is good to avoid exercising outside during hot and humid weather. Wearing athletic, loose fitting clothes is also important. Another outdated concern for prenatal exercise is the fear of miscarriage. There has been no link between exercise and miscarriage. Studies conducted in this area have shown that the rate of miscarriage is the same for those who exercise and those who do not.
Always talk to your doctor before starting a prenatal exercise routine, but make sure that your doctor is current on the newest guidelines from the American College of Obstetrics and Gynecology. If you work with a fitness professional, make sure that he or she is certified in prenatal exercise.
Lean, healthy moms are much more likely to create lean, healthy children.