Get Moving: Exercise During Pregnancy

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By Elaine Zwelling R.N., Ph.D., L.C.C.E., F.A.C.C.E.

Elaine Zwelling, R.N., Ph.D., has been involved in maternal-newborn health care for 40 years. She has a bachelor's degree in nursing from Capital University and a master's degree in nursing and a Ph.D. in Family Relations and Human Development from Ohio State University. Dr. Zwelling brings to the Pampers Parenting Network her experience of helping expectant parents enjoy their pregnancy, plan and create a positive birth experience, and learn about parenting their newborn baby. She is certified by Lamaze International as a childbirth educator, is a Fellow in the American College of Childbirth Educators, and has taught childbirth classes for 25 years. Dr. Zwelling was the director and faculty for the Lamaze International Childbirth Educator Certification Program of Florida; in that role she prepared many nurses to become childbirth educators.

Dr. Zwelling was a Professor of Maternal-Newborn Nursing for 23 years at both Capital University and Ohio State University in Columbus, Ohio. At these institutions she taught undergraduate and graduate students and conducted research. For eight years she was a Senior Consultant with Phillips &; Fenwick, a women's health consulting firm in Santa Cruz, California, specializing in helping hospitals implement family-centered maternity care. Currently Dr. Zwelling is a Perinatal Nurse Consultant with the Hill-Rom Company. In this position, she provides comprehensive support and consultation to hospital maternity units to create quality care environments equipped with the appropriate equipment for labor and birth and provides clinical education for nursing staff.

Dr. Zwelling is the co-author of a maternal-newborn nursing textbook, Maternal-Newborn Nursing: Theory and Practice, and has published many professional journal articles related to maternal-newborn health care, family-centered maternity care, and childbirth education. Dr. Zwelling is a recognized speaker at professional conferences and teaches continuing education seminars for childbirth educators and perinatal nurses throughout the country.

Dr. Zwelling resides in Sarasota, Florida, and has a grown son, lovely daughter-in-law, and two grandchildren.

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Should you exercise during pregnancy? A good rule of thumb is that if everything is going well, you can do almost any exercise you were doing before you got pregnant. And if you weren't exercising, then now's the time to start.

Exercise strengthens and tones muscles, some of which you'll be using during your labor and birth. It also increases the circulation of blood between you and your baby, decreases many of the discomforts you may experience during pregnancy (such as backache), improves your energy level, and helps you feel good emotionally. In fact, the American College of Obstetricians and Gynecologists (ACOG) recommends that you exercise at least three times a week during pregnancy for optimum health.

Safety First

Birthing Exercises

Safety First

While exercise is great for you and your baby, there are a few precautions you should take. Here are some tips from ACOG:

Don't exercise for longer than 30 minutes at a time.

Always include a warm-up and a cool-down period (in addition to the 30 minutes of exercise).

Avoid forced, passive stretches, such as reaching for your toes or doing hamstring stretches. Pregnancy hormones make your joints looser, so overstretchingwhich can cause a muscle injuryis a greater risk during pregnancy. Also avoid sudden jerking or bouncing movements or quick changes in position.

Limit aerobic activity to the low-impact variety, especially if you weren't exercising regularly before getting pregnant. Brisk walking, swimming, and riding a stationary bicycle are good choices.

If you take an aerobics class, exercise only on wood or tightly-woven carpeted surfaces, and be sure the instructor knows you're pregnant.

Protect your abdominal and lower-back muscles by using good posture and by avoiding exercises that will strain them, like full sit-ups or raising both legs off the floor at the same time. Instead, do "mini" sit-ups (see below), and when doing leg lifts, raise one leg off the floor at a time, keeping the other leg bent with your foot on the floor.

Measure your heart rate at peak activity to be sure you're not exceeding 140 beats per minute.

Avoid overheating: Drink plenty of water, and don't exercise in hot, humid conditions.

And remember, always check with your health care provider before starting any new exercise routine during pregnancy.

Birthing Exercises

You can perform these two easy exercises each day to prepare your muscles for the big job of giving birth.

1. Mini Sit-ups
This exercise tones your abdominals, which provide support for the spine and thus help to decrease low backache. These muscles will also be involved in the work of pushing your baby out during the second stage of labor.

Lie on your back, knees bent, with your feet on the floor. Place a pillow under one hip so you're not flat on your back. As you exhale, tighten your abs and raise your head and shoulders off the floor while reaching for your knees with your arms. Inhale and return to starting position. Repeat 10 times, once in the morning and once in the evening.

2. Kegels
This exercise can be done anywhere, anytime, without anyone knowing! It helps the pelvic floor muscles become more elastic so your baby can pass through your pelvis more easily during birth.

To do Kegels, contract the muscles around your urethra, vagina, and rectum (imagine you're trying to prevent yourself from urinating). Hold for several seconds, then release. Repeat in sets of 10, several times each day.

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Get Moving: Exercise During Pregnancy

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