Is It Safe To Exercise Whilst Pregnant?
Exercising during pregnancy is a very contentious issue among exercise professionals and it’s hardly surprising. With the potential threat of litigation looming with any piece of incorrect advice, prescribing exercise to pregnant women is one area that some personal trainers are a little anxious to advise on.
Pregnancy is a condition, not a disease – a view taken to an extreme by American runner Sue Olsen. Sue did the ‘Grandma marathon’ in St Paul’s, Minnesota just 16 days short of the due date for her first child. Some people think this is madness, others are full of admiration but the run clearly demonstrates that pregnancy does not necessarily have to stop you from participating in and enjoying exercise.
Although I’d fall short of advising a pregnant woman to begin training for a marathon, the idea that all forms of exercise must stop to preserve the health of the unborn baby is unfounded, provided a few simple guidelines are followed.
- First, the risk of Hypoxia (insufficient oxygen) must be avoided. Uterine blood flow is reduced by 25% during moderate and strenuous exercise, with the degree of blood flow reduction being directly influenced by the intensity and duration of exercise. Therefore, to ensure that the foetus receives adequate oxygenated blood, exercise must be performed at a moderate intensity and duration.
- Second, there’s the hyperthermic risk to the unborn child. Intense exercise can raise the mother’s core temperature and pose potential problems to the health of the foetus. Studies on animals have discovered that long-term exposure to excessive heat can contribute to abnormal foetal development. Pregnant women who choose to exercise are therefore advised not to workout for long periods in warm conditions and also to take regular breaks.
- Third, care must be taken to ensure the expectant mother’s blood-sugar levels do not to drop during exercise. Although this scenario is unlikely if she follows a well-balanced diet, a lack of carbohydrate may cause some distress for the unborn baby. Consuming sports drinks, which contain around 10% sugar, is strongly advised to ensure that blood-sugar levels do not drop too low.
Finally, any form of exercise performed lying supine (on your back) is generally not advised, as this compromises the amount of blood flowing around the body.
The choice to exercise during pregnancy is ultimately one for the expectant mother but the misconception that exercise is dangerous for the baby must not be taken too seriously. The American College of Obstetricians and Gynaecologists states that pregnant women can actually derive health benefits from performing mild to moderate exercise 3 times a week.
There are some excellent books available, which will help to guide you through your pregnancy and put your mind at rest about the correct types of exercise you should be doing during the most important 9 months of your life.