When an expectant mother is preparing to bring a new life into the world, it's natural that she'll want to improve her own. The brief nine months of pregnancy are physiologically unique, and a concern for the well-being of the developing child often leads to some major lifestyle changes. Quitting smoking is a terrific one. As well, regular exercise takes centre stage (if not already there), and safety-related questions begin to fly at the doctor's office.
Most recent data from Statistics Canada show that women are getting pregnant more often, are having fewer induced abortions and the overall birth rate has been steadily increasing year by year. Being pregnant is in, baby! Canadian women are also typically waiting longer to get pregnant. And when they do conceive, they're hungry (for information).
Last year, the Canadian Academy of Sport Medicine, released their formal position statement on the matter of exercise and pregnancy. High-risk pregnancy and exercise just don't mix. The PARmed-X for Pregnancy tool (csep.ca) is useful for defining exercise parameters for women who were regularly active before becoming pregnant. In general, if you exercised regularly prior to hearing the great news then you may continue to a maximum of 30 to 40 minutes, three to four times per week, as tolerated. If, however, this life change motivates you to start an exercise program, it's best to wait until your first three months of pregnancy have passed.
Common sense and scientific evidence suggest that you should begin gradually with respect to the duration, frequency, intensity and type of exercise program. Newbies should start with 15 minute bouts, three times per week. Both aerobic and strength-training exercises are allowed during pregnancy. Less strenuous forms such as stationary biking, brisk walking and swimming are recommended. After the fourth month of pregnancy, women should not exercise while lying on their backs. Exercising in this position or breath-holding during weight-training negatively impacts maternal and fetal blood flow.
If you're a persistently pulse-
palpating person, don't trust this parameter. It's not a reliable gauge of exercise intensity during pregnancy. The "talk test" is recommended. If you can carry on a conversation, then you're within the safe zone of intensity. And don't forget: While pregnant, you'll always have a conversation partner very nearby. Maybe you can start talking your baby into staying active - long after the cord has been cut.