Exercising During Pregnancy
by Christina Hudson
As seen on The Family Corner

Based on an interview conducted on October 16, 1998 with
Ronee St. Germain.

Exercise during pregnancy is a heated and controversial topic, as I discovered during my recent pregnancy. I had been working out avidly for 5 years and was not about to give it up unless under strict orders to do so, which I did not receive. However, all the information I read in magazines and books was contradictory, or at least conflicting. I finally decided what it came down to was trusting myself and paying attention to my body, while staying in strict communication with my midwife.

I am hoping through this article, that I might give you at least a starting place and some direction when considering you pregnancy workout/fitness routine. ALWAYS consult your doctor/midwife before beginning a routine (if you are over 33, regardless of whether you are pregnant or not) and begin it under a trainers supervision. This allows them check your posture and accuracy in carrying out your new routine.

Ronee St. Germain is an A.C.E. Personal Trainer, Fitness Instructor and Aquatics Expert. Redwood Health Club currently employs her in Ukiah, CA.

1) Should pregnant women exercise and why?

Yes! It is in a woman's best interest to maintain her strength, flexibility and endurance in preparation for labor. It will also greatly assist her in post labor recovery. It has also been shown that healthy women, with uncomplicated pregnancies, have easier pregnancies when they remain active. They also have a lower rate of cesarean sections, episiotomies and epidurals. Exercise also helps relieve some common problems associated with pregnancy such as excess weight gain, swelling of hands and feet, leg cramps, varicose veins, insomnia, fatigue and constipation. A well-designed exercise program can improve and maintain your posture relieving backaches and pelvic/rectal pressure.

2) If previously inactive, how should she start?

Ronee believes that the water is an excellent place for a pregnant woman to begin exercising. Water supports your weight, while reducing your feelings of clumsiness. It provides buoyant support while challenging you with its natural resistance. Your goal should be to increase the duration of your exercise period, including a warm up and cool down of 8-12 minutes. Pregnancy is NOT the time to reach new heights in fitness. Stay in your comfort zone no matter what you are doing. She recommends beginning with just walking in the water then progressing to water resistance training. Walking on a treadmill is also good (because a pregnant woman's center of gravity shifts dramatically during her pregnancy, please always use the handrails on the treadmill) and low impact aerobics or dance. Then perhaps she can move into some very light weights with lots of repetitions.

All this should be done with a certified trainer. Just because someone wears a shirt, with a logo at the gym, does not mean that they are a certified trainer.

3) Should a pregnant woman get an OK from her midwife or doctor before proceeding with an exercise routine?

Absolutely! Always.

4) What type of classes are good during pregnancy?

Swimming and water classes. Low impact aerobics may be considered if they were being done previously and are currently approved by doctor/midwife. Remember to take into consideration your new body alignment and postural changes. Your body and mind must be tuned into one another to keep you in your comfort zone.

5) What limits should she set?

In an article by Barbara B. Holstein entitled Exercise During Pregnancy it is stated "Her fitness routine should never threaten her balance, compromise her breathing or risk the safety of her baby." Stay in your comfort zone. If you do not feel up for the gym today, do not do it. Never exercise if you have a fever. Remember your baby is .5 to 1 degree warmer than you are and can not sweat. Instead of monitoring your heart rate, a safe way to regulate your cardiovascular exercise is making sure you could carry in a conversation comfortably while you were exercising. Do not do any valsalva maneuvers. Have your trainer demonstrate what this is if you do not know. Also, do not do double leg lifts on your back. Drink water before, during and after you exercise. In addition, if your doctor or midwife says no exercise or puts you on bed rest TAKE THIS SERIOUSLY. Do not compromise you or your baby's health.

6) What are warning signs that you need to stop?

If you do not have a good sense of your balance stop, or just do floor work. If you get dizzy, or have pain in your back, hips, or lower abdomen, STOP! Pay attention to your body.

7) What type of cardiovascular exercise do you recommend during pregnancy?

Really swimming, and walking on or off the treadmill. In the earlier phases of your pregnancy, you can ride the stationary bike, but that will end! Low impact dance is good. Make sure to use the arm rails on the treadmill. Can you talk comfortably? Use that to measure the intensity of your cardiovascular workout. Sessions should be twenty to sixty minutes including warm up and cool down three to four times a week.

8) If a woman has been working out regularly and in good shape, how might she need to alter her program?

She will need to consider the intensity of her workout, and lower the weight dramatically. She will need to pay attention to her energy level and her heart rate, and she needs to consult her doctor/midwife and certified trainer regardless of her previously ability.

9) Should pregnant women stretch?

It will get harder and harder as you move along through your pregnancy. Yes, pregnant women should stretch gently. Your hormone levels, especially the hormone relaxin, make your muscles and ligaments very supple and elastic. Therefore, it is easy to strain them. So, be gentle. Stretching in the water will give you a lot of support. Kathy Smith has many videos and books for exercise and stretching during pregnancy, which I highly recommend. Your midwife or doctor should be able to give you a list of stretches that work for pregnant women, and your trainer should be able to help you with them. You should also be doing pelvic tilts and kegals.

10) When shouldn't a pregnant woman exercise?

Well, when her doctor or midwife says "no", or when she really doesn't feel good. Obviously, if she is on bed rest that pretty much cuts out exercising. Conditions that may prevent her from being physically active are toxemia, gestational diabetes, and an incompetent cervix. These are just a few though. Please listen to your doctor or midwife! If they say "no" there is a good reason.

I would like to recommend everyone read Perfect Workouts an article on page 56 of American Baby, the August issue. However, notice on page 62 they actually recommend riding a bike outside. This really alarms me as a fall of any kind, at any point during pregnancy is serious and you must notify you practitioner immediately. The rest of the article I thought was excellent.

Christina Hudson is a 23-year-old stay home mom. "I work a business that pays me to help others stay home, parents or otherwise. I have been working out for six years religiously and was not about to stop when I got pregnant. I am NOT and trainer, or a physician or midwife. I have no back ground in physical education. Amanda asked for a fitness section, and I have a lot of resources, and think it is an important topic, so I volunteered to do it."

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