Pregnancy may seem like it should be the time to take it easy, put your feet up and eat bonbons, but in reality the opposite is true. It might not be the news that some women were looking for if they were trying to find a reason to get out of going to the gym and doing the housework, but for those who enjoy athletic pursuits and are keen to continue and are having a low risk pregnancy, there is welcome news.
Reference Material for Active Pregnant Women
One of the best resources for pregnant athletes is an excellent book entitled Exercising Through Your Pregnancy, by James F. Clapp M.D. In it, Dr. Clapp cites compelling evidence from over 20 years of research into the pregnancies of competitive athletes. The book is full of insightful studies and information but is written in a way that makes the information accessible to any reader. Whether one is a medical practitioner, marathon runner or someone who partakes in average recreational activity there is something for each and every active woman to learn from this book.
In addition to this book, there are many useful websites with tips from experts and discussions from other athletes about advice they have received and exercise regimes they have used. Advice from other athletes can be an excellent way to make sense of much conflicting advice.
Dangers and Benefits
It is up to each woman to use common sense and set her own goals with regards to an exercise regime and this should be done with the advice of her medical practitioners. Knowing danger signs and when to seek medical advice is extremely important. A good place to start is with these rules of thumb: If you were doing it before you became pregnant, then keep doing it; if it hurts stop; if it feels like it is too much it probably is; listen to your body, and be sure to stay hydrated.
Dr. Clapp found in his evidence that the perceived dangers to mother and baby of full weight bearing exercise were generally unfounded. For example, the advice that pregnant women should keep their heart rates below a certain level is one that Dr. Clapp dismisses. Dr. Clapp instead recommends using a system he calls “Rate of Perceived Exertion,” which measures a variety of physical criteria, not just heart rate. The American College of Obstetricians and Gynecologists agrees: when revising their guidelines in 2002, they eliminated a specific heart rate and duration restriction.
In his evidence, Dr. Clapp has found that exercising at a fairly high level throughout your pregnancy actually has many positive effects. Some examples of theses positive outcomes were: reduced maternal weight gain and fat accumulation, reduced symptoms in early pregnancy, good placental growth, fewer big babies, increased chance of delivering close to due date, shorter and less complicated labours and a more rapid recover after delivery.
Don’t Hold Back
The really interesting part about Dr. Clapp’s advice is that it isn’t just moderate exercise that he is recommending. He also recommends full weight bearing exercise right up to full term. That’s not the usual advice that grandmothers are doling out. It is important, however, to tailor certain activities for a pregnant body. Avoid lifting excessive weights, don’t attempt inverted or supine poses during yoga, and avoid the most dangerous of contact sports, but beyond guidelines like these there is not much stopping the pregnant athlete. So wax those cross country skis, go on and get that new pair of running shoes, and don’t let that gym membership lapse. Get out the door and start sweating!
Kirsty-Maria Dick - Kirsty-Maria Dick has over ten years of professional experience in the factual television industry.As a producer, director, writer and ...
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