Exercise and Pregnancy
PREGNANCY IS NOT A DISABILITY!
Today we have a guest post from Dr. Stephanie Balog. Dr. Balog is a Family Physician with special training in maternity care and hospital medicine. She also has a passion for health promotion and exercise medicine.
How I wish I had a dollar for every time someone asked me while I was pregnant: “Should you be doing that (insert type of exercise)?” or said to me: “Oh don’t lift that, let me help you!”. While I appreciate that these comments are well-intended, they perpetuate the myth that being pregnant means you are physically incapable, when in fact limiting physical activity may be detrimental to the well-being of both mother and fetus. A recent study shows that women who are physically active during their pregnancy have a 25% reduction in perinatal depression and 40% reduction in pregnancy-related complications such has gestational diabetes and high blood pressure disorders. Active pregnant women also tend to have lower rates of cesarean section. It turns out that, contrary to popular belief, being physically active is one of the best ways to achieve a healthy pregnancy. In addition, women who remain active in pregnancy tend to have better recovery after the delivery. The Society of Obstetricians and Gynecologists of Canada (link here), as well as the Canadian Society for Exercise Physiology (link here) recommend that pregnant women engage in moderate physical activity, both aerobic and weight training, for at least 150 minutes per week, on at least 3 days but ideally 5-7 days per week.
The type of exercise you choose should be something you enjoy and should include activities that minimize risk of trauma to your abdomen or risk of falls (so no rugby or bull-riding, obviously)! The intensity should be what feels moderate for you. It is OK to get your heart rate and breathing rate up, but you should be able to answer a question if someone asked (the “talk test”). If you were not previously active, you absolutely can engage in physical activity slowly and progress as tolerated.
These recommendations are for healthy pregnant women. There are some women that may have contraindications to exercise. If you are unsure, you can review the ParMed-X for Pregnancy before engaging in exercise. If you have any of the contraindications listed, talk to your maternity provider first. In addition, if you experience severe lightheadedness, significant shortness of breath or chest pain, or have contractions, vaginal bleeding, or leaking of fluid you should talk to your maternity care provider and seek medical attention. However, the vast majority of women can participate in some form of exercise during pregnancy safely. Just remember to use common sense, listen to your body, and ask your maternity provider if you have any questions or concerns.
Stephanie Balog, MD, CCFP