Why do I keep bringing up exercise? Exercise helps all of us feel better, physically, mentally, and emotionally. It burns calories to prevent excess weight gain, keeps our muscles and joints strong, and lowers our risk of heart disease and other serious illnesses. For pregnant women, exercise also has been shown to decrease the incidence of gestational diabetes, a form of diabetes that devel- ops during pregnancy (page 182). Additionally, when you exercise, you gradually develop the stamina required for labor and birth and, in the early postpartum period, for the physical demands that new motherhood brings.
Physical exercise has also been shown to decrease the incidence of postpartum depression. During exercise, the body produces less of the stress hormone cortisol and more of the calming neu- rotransmitter serotonin. Women who exercise regularly are more likely than others to report feeling accomplished, confident, and positive about life.
I don’t want you to feel that if you don’t go to a gym, you aren’t exercising. To me, exercising means keeping your body moving. If you are healthy and your pregnancy is progressing normally, it is not only safe but also beneficial for you to be active. What kind of exercise you do doesn’t matter, as long as you do something physical for 20 to 30 minutes at least three times a week. Even a daily 10-minute walk is beneficial.
Moderation is key, however. Aerobic activity tends to become more difficult as pregnancy progresses. Stop exercising if you be- come breathless, lightheaded, overheated, or just tired; never ex- ercise to the point of exhaustion. Keep your heart rate at 80 percent of your maximum or no higher than 140 beats per minute. If you were lifting weights before pregnancy, it’s fine to continue, but to avoid back strain, you will need to modify the way you use them as your center of gravity changes. If you do sit-ups,
bend your knees to help avoid the separation of the abdominal muscles, an uncomfortable though not dangerous condition. Always include a warm-up and a cool-down period when you ex- ercise. Drink plenty of water. And be sure to stretch, stretch, stretch!
If you have had an exercise regimen in place since before preg- nancy, you can probably continue it, although you should check it out with your practitioner. Your changing body may limit your ability to continue some athletic activities. You’ll want to avoid sports in which you could be hit in the abdomen, such as kickbox- ing or soccer. Sports that require a great deal of bouncing, such as jogging or aerobic dancing, can be replaced with activities such as low-impact aerobics, vigorous walking, or swimming. Sports that are more adventurous, such as downhill skiing and horseback riding, are no more dangerous during pregnancy than at other times, but they could pose unnec- essary risks of injury to both you and your baby. Use common sense, and follow your body’s cues.
A terrific way to get exercise and meet other moms-to-be is to join a prenatal exercise or yoga class. These classes include a vari- ety of physical exercises and stretches adapted for the pregnant woman. Ask other pregnant women or new moms for recommen- dations, or check with your local hospital, community college, YMCA, or YWCA.
Here are some sensible and safe exercises to do throughout your pregnancy:
Walking. This easy-to-do exercise increases your circulation,
maintains your endurance, combats fatigue, and strengthens your muscles in preparation for labor.
The American College of Obste- tricians and Gynecologists says, “Unless there are medical reasons to avoid it, pregnant women can and should try to exercise moder- ately for at least 30 minutes on most, if not all, days.”
Swimming. The benefits of swimming are the same as for walk-
ing. In addition, floating in the water makes you feel weightless; you can move freely despite your expanding belly.
Stretching or yoga. These exercises increase your flexibility, pro-
mote relaxation, and can relieve back pain and improve posture. Prenatal yoga classes exclude certain poses that may not be safe during pregnancy. Yoga is a wonderful way to slow down and cen- ter yourself while getting a good workout.
Pilates. This exercise method involves a series of controlled
movements that strengthen the whole body, increase flexibility, and improve concentration, breathing, and body alignment. Pilates originally involved specialized machines; today, however, the exercises are often done with just a mat. I suggest working with a Pilates instructor who is familiar with pregnancy, because some exercises may be unsuitable for this time.
Aerobics and dance. Low-impact aerobics is fine as long as you
are comfortable with it. Dance of all kinds is wonderful exercise during pregnancy, but avoid a lot of jumping and bouncing.
Bicycle riding. Cycling is a terrific aerobic, non-weight-bearing
activity that you can do outdoors or on a stationary bicycle.
Relaxation routines. Audiotape relaxation exercises can teach
you where you hold your tension and how to release it. This skill can be helpful when you are in labor.