Confusion About Exercise and Pregnancy
When a woman finds out she is pregnant, she may wonder whether or not she can continue her exercise program and favorite recreational activities; or, if she was inactive, she may wonder if and how she should start. Her mother may tell her she should only be walking for the duration of the pregnancy, her doctor may explain that her heart rate should stay under a certain amount of beats per minute, and a friend told her she could do whatever she felt like. Why all the varied opinions, and what are the facts?
Prenatal Fitness Guidelines Over the Years
A few decades ago, pregnant women were considered extremely delicate and fragile. Inactivity was considered not only acceptable, but preferable and safe. The American College of Obstetricians and Gynecologists (ACOG) didn't come out with a set of guideline for exercise and pregnancy until 1985. These first recommendations came from an attitude of "first do no harm" because of lack of scientific data, and as a result unnecessary restrictions were placed on the exercise a pregnant woman could do. Since these guidelines had been long-awaited by fitness instructors, medical professionals, and women alike, the information was wide-spread and later questioned by those in the fitness community.
Studies that subsequently were done over the years proved that moderate to vigorous exercise during pregnancy was indetd safe, and in fact, beneficial. The ACOG published a new set of guidelines in 1994, stating that "there are no data to indicate that pregnant women should limit exercise intensity and lower target heart rates because of potential adverse effects" (ACOG, 1994). This statement still holds true today.
The Most Current Guidelines for Exercise During Pregnancy
Exercise is now widely promoted before, during, and after pregnancy because of the immense proven benefits. The most current guidelines from the ACOG in 2002 encourages pregnant women to exercise at a level in which they feel comfortable. This means a woman who was regularly engaging in fitness can safely continue to do so at the same level of duration and intensity for quite some time. A woman who was inactive may begin an exercise program safely with lower levels of duration and intensity. Using a simple one-to-ten scale called the rating of percieved exertion (RPE), a pregnant women are encouraged to work out on at an intensity of five to eight. A heart-rate monitor is not considered a reliable indicator of proper intensity, nor is any one specific duration time necessary.
Warning Signs and Activities to Avoid During Pregnancy
Women should listen to their bodies and stop any activities if they notice unusual symptoms such as any vaginal leaking, shortness of breath, fatigue, chest pain, headache, swelling, decreased fetal movement, or dizziness. A pregnant woman should not exercise to lose weight (though exercise can help with maintaining a proper healthy weight gain). Some women with medical conditions or high-risk pregnancies should not engage in exercise, and all women should discuss exercise with their physician.
Activities that should be avoided are any high-risk exercises including but not limited to scuba diving, diving, snow and waterskiing, snowboarding, horseback riding, rock climbing, ice-skating, road or mountain climbing, bungee jumping, or high-contact sports. Racquet sports such as tennis may be unsafe because of change in balance, as well as any activity that has a high risk of falling.
Author Twinkle Brar
When a woman finds out she is pregnant, she may wonder whether or not she can continue her exercise program and favorite recreational activities; or, if she was inactive, she may wonder if and how she should start. Her mother may tell her she should only be walking for the duration of the pregnancy, her doctor may explain that her heart rate should stay under a certain amount of beats per minute, and a friend told her she could do whatever she felt like. Why all the varied opinions, and what are the facts?
Prenatal Fitness Guidelines Over the Years
A few decades ago, pregnant women were considered extremely delicate and fragile. Inactivity was considered not only acceptable, but preferable and safe. The American College of Obstetricians and Gynecologists (ACOG) didn't come out with a set of guideline for exercise and pregnancy until 1985. These first recommendations came from an attitude of "first do no harm" because of lack of scientific data, and as a result unnecessary restrictions were placed on the exercise a pregnant woman could do. Since these guidelines had been long-awaited by fitness instructors, medical professionals, and women alike, the information was wide-spread and later questioned by those in the fitness community.
Studies that subsequently were done over the years proved that moderate to vigorous exercise during pregnancy was indetd safe, and in fact, beneficial. The ACOG published a new set of guidelines in 1994, stating that "there are no data to indicate that pregnant women should limit exercise intensity and lower target heart rates because of potential adverse effects" (ACOG, 1994). This statement still holds true today.
The Most Current Guidelines for Exercise During Pregnancy
Exercise is now widely promoted before, during, and after pregnancy because of the immense proven benefits. The most current guidelines from the ACOG in 2002 encourages pregnant women to exercise at a level in which they feel comfortable. This means a woman who was regularly engaging in fitness can safely continue to do so at the same level of duration and intensity for quite some time. A woman who was inactive may begin an exercise program safely with lower levels of duration and intensity. Using a simple one-to-ten scale called the rating of percieved exertion (RPE), a pregnant women are encouraged to work out on at an intensity of five to eight. A heart-rate monitor is not considered a reliable indicator of proper intensity, nor is any one specific duration time necessary.
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Warning Signs and Activities to Avoid During Pregnancy
Women should listen to their bodies and stop any activities if they notice unusual symptoms such as any vaginal leaking, shortness of breath, fatigue, chest pain, headache, swelling, decreased fetal movement, or dizziness. A pregnant woman should not exercise to lose weight (though exercise can help with maintaining a proper healthy weight gain). Some women with medical conditions or high-risk pregnancies should not engage in exercise, and all women should discuss exercise with their physician.
Activities that should be avoided are any high-risk exercises including but not limited to scuba diving, diving, snow and waterskiing, snowboarding, horseback riding, rock climbing, ice-skating, road or mountain climbing, bungee jumping, or high-contact sports. Racquet sports such as tennis may be unsafe because of change in balance, as well as any activity that has a high risk of falling.
Author Twinkle Brar
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