Today's expectant mother is embracing the benefits of exercise much more so that prior generations. This is in keeping with the support of scientific evidence and the recommendations of the medical community. Exercise can help you feel better, look better, keep weight gain within an ideal range, regain your fitness faster postpartum, and possibly even make labor faster and easier.
In the past, a pregnant woman was fairly limited to prenatal yoga and other programs specifically designed for the prenatal period. Now, a woman is generally encouraged to maintain her pre-pregnancy exercise regimen with some modifications for intensity and impact. Some potentially hazardous activities (mountain biking, martial arts) are naturally avoided, but women are often finding themselves getting the green light from their physicians to continue running (even marathons!), weight training, spinning, and practicing yoga, barre method, pilates, and more. The American College of Obstetrics and Gynecology (ACOG) recommend physical activity for 30 minutes most days of the week, and recommend avoiding activities with potential injury from falls or heavy contact sports. Of course, there are health circumstances under which exercise should be restricted or eliminated, and these decisions should be made together by the expectant mother and her physician.
Specific modifications will vary by activity. In general, however, it is best to avoid activities that require lying flat in the third trimester, or earlier if the woman becomes short of breath, dizzy, or nauseated when doing so. These are signs that the baby is compressing some large blood vessels and slowing blood flow both to the mom and itself. Significant twisting is not recommended, nor is excessive stretching of the abdomen. Intensity limits can be gauged by the "talk test"- that is, if a woman can engage in a full conversation without gasping for breath, the intensity is acceptable. ACOG does not have a heart rate limit recommendation as of 2002. Kegel exercises and planks are highly recommended for maintaining pelvic floor and core strength. Caution to avoid overstretching is important, as pregnant women are more susceptible to strains and sprains. Yoga and swimming are longtime favorites of many pregnant women.
So, what to wear? Early in pregnancy, traditional fitness attire is probably fine, although some women feel self-conscious as their bellies begin to grow but they are not overtly pregnant. It is natural for a fit person to simply feel they look "out of shape" during this phase. Many avid exercisers do not enjoy loose fitting clothing, though these may help disguise the "bump". Later in pregnancy, women often struggle to find tops that contain their ever-increasing breast size and that cover their belly completely. There are actually very few good maternity options for active women right now, but an internet search can dig up some. For bottoms, many women can continue to wear yoga-style pants (or capris or shorts), particularly ones with the "fold-over waist" which can be worn under the belly or pulled up in the traditional maternity pants style. These do not need to be "maternity" which is much easier in terms of shopping options and also easier on the wallet. Avoid excessive compression around the abdomen, but many women like the addition of a specific belly-support garment, such as the Belly Bra or Bella Band.
In summary, with a few modifications and attention to safety, pregnant women today are not only permitted but also encouraged to maintain an exercise regimen consistent with the recommendations of their doctors for their specific health circumstances.
Marjorie Stiegler
For Two Fitness, LLC
fortwofitness.com fortwofitness.com
For Two Fitness is the premier maternity fitness boutique specializing in the unique needs of expectant mothers who demand style, comfort, performance, and a great fit! Visit today to learn how to get free shipping, and celebrate your shape!
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