Nobody expects mothers-to-be to train like Amber Miller, who completed the Chicago marathon and gave birth the same day. Hilary Riley, a mom in Columbia, Maryland, was not planning to run a marathon, but she trained to give birth like she was preparing for one.
“I have always been into being fit,” Riley said. When she learned she was pregnant, she sought advice from her doctor. She stopped cardio-kickboxing during the early months, when she started feeling nauseous, and instead chose low-impact activities such as walking and swimming. She also practiced yoga and performed repetitions of squats and Kegels to build flexibility and strength.
Pregnant women have numerous exercise options; however, you need to approach every routine safely. You also need to remember that no two pregnancies are alike. Listen to your doctor -- and your body -- when it comes to your workout program.
Most people wish not to lose everything that they may have gained if they’ve been exercising. Most people wish not to jeopardize their pregnancy. So the intensity has to be appropriate for their abilities.
Dr. Michael Applebaum
Building Strength for Baby
Instead of thinking of pregnancy as limiting, think of it as an opportunity to shift focus. Explore your exercise options.
Pregnant women can do specific exercises to prepare for the duration of their pregnancies, for birth and for caring for a baby postpartum, says Ilene Bergelson, a fitness trainer and founder of Lifemoves Health in New York City.
The first trimester of pregnancy is the best time to strengthen the muscles you'll need for early stages of motherhood, Bergelson said. Doing repetitions of Bird Dogs or Supermans will build muscle strength in the core -- and practicing deadlifts with a heavy object, or moving up and down stairs while carrying a weight, can help prepare you for lifting and moving a baby around.
After the first trimester, it's best to avoid exercising while lying on your back, since the weight of the baby may interfere with blood circulation. And as your pregnancy progresses, carrying the weight of the baby actually becomes a workout. You can relieve tension by practicing pelvic tilts, doing lateral breathing, or even simply raising your arms above your head.
And of course, there's the ever-important Kegel, a movement that strengthens the pelvic floor and increases a woman’s ability to push out a child. Perform Kegels by squeezing, or contracting, the muscles you would use to stop urination. Bergelson recommends practicing Kegels at various tempos, holding each squeeze for two to 10 seconds, and always taking longer to let go of the contraction than hold it.
Riley’s birthing class gave her a recommended number of Kegels to perform each week, gradually increasing the amount from about 20 each day to 150.
“I never realized how much you actually have to practice to get your numbers up,” Riley said.
Rules and Recommendations
When pregnant, exercise caution whenever your exercise. Pay attention to warning signs that signal you should stop.
The ACOG guidelines include a list of warning signs: vaginal bleeding, difficulty breathing, dizziness, headaches, chest pain, muscle weakness, calf pain or swelling, preterm labor, decreased fetal movement and amniotic fluid leakage.
Also, avoid scuba diving and contact sports, notes the ACOG. And choose activities that don’t involve a risk of falling.
“I’m a firm believer in absolutely firm surfaces ... not falling when you do stuff if you can avoid it. I like the stationary bicycle,” said fitness author Dr.Michael Applebaum. He also recommends walking or swimming -- and aerobics or running if you feel comfortable performing these activities.
Applebaum also advises women to be careful stretching because the chemical relaxin, which aids in flexibility, is released during pregnancy; pushing a stretch too far can result in injury.
Otherwise, the same rules apply for pregnant women that apply for all athletes: Stay hydrated, wear comfortable clothing and warm up and cool-down every time. Bergelson goes by the three F’s: food, fluid, facilities. “Keep all three close by!” she wrote in an article for "Club Success" magazine.
Riley took her training seriously -- and said it paid off when she gave birth to her son.
“The more you train, the more seriously you take it and the more you put into it, the better results you’re gonna get,” she said.
A Word of Warning
When you’re pregnant, it’s essential to consult with your doctor before starting any exercise routine. The reason is simple: Pregnancy complications could put your life and your baby’s life at risk.
The American College of Obstetricians and Gynecologists publishes guidelines, listing specific medical conditions that prohibit exercise: If a woman has hemodynamically significant heart disease, restrictive lung disease or an incompetent cervix or cervical cerclage, she should not exercise. If she is at risk for premature labor, has persistent second or third trimester bleeding, has placenta previa after 26 weeks of gestation or premature labor during her pregnancy, she should not exercise. Ruptured membranes and the condition of pre-eclampsia, or pregnancy-induced hypertension, also prohibit exercise.
Additionally, if you have anemia, cardiac arrhythmia, chronic bronchitis, diabetes, hypertension, hyperthyroidism, or seizures, you may need to restrict exercise, depending on the severity of your condition.
However, the ACOG guidelines indicate that these conditions are not common. If you’re healthy and have been exercising regularly, your doctor will likely give you the green light to continue. But you should still discuss your entire exercise program in detail with your OBGYN.
Applebaum, who has a law degree, is a fellow of the American College of Legal Medicine and is the holder of seven fitness certifications, develops plans for pregnant athletes to keep them at their optimal fitness level.
“The kinds of goals we work toward are maintenance of activity throughout the pregnancy,” he said. “Most women wish not to lose everything that they may have gained if they’ve been exercising. Most women wish not to jeopardize their pregnancies. So the intensity has to be appropriate for their abilities.”
Pregnant women may lose fitness during their pregnancies, Applebaum says. However, pregnancy is an opportunity to change your body’s priorities. Instead of training for a race or event, you're now training for birth.
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