A healthy pregnancy

Exercise and pregnancy—FAQs

This information has been collected from a variety of sources. Amoung them are James Clapp, MD, Ann Cowlan, MACSM and the Cochrane Library.

Prenatal FAQs

1. Why is exercise during pregnancy important?
2. Is it OK to take class if I have never exercised before?
3. How can I find a qualified prenatal fitness instructor?
4. Why should I take a supervised class rather than exercise alone?
5. How far into my pregnancy can I exercise?
6. What is a typical class like?
7. Will I be learning complex routines in a Dancing Thru Pregnancy® class?
8. Does exercise help low back pain during pregnancy?
9. Will exercise help me prevent weight gain?
10. Why is protein important in my prenatal diet?
11. Why is drinking water important during my pregnancy?
12. What effect does exercise have on labor?

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1. Why is exercise during pregnancy important?
Regular exercise during pregnancy has been linked to less overall weight gain and fat deposits that may help prevent gestational diabetes. Regular aerobic activity prior to or early in pregnancy has also been linked to a reduction in the risk of preeclampsia. A complete exercise program helps to prevent deconditioning, promotes retention of muscle, bone and connective tissue; relieves stress; prepares a mother for labor; helps to maintain posture, increase or maintain range of motion; and may relieve some discomforts induced by pregnancy.
The American College of Obstetricians and Gynecologists committee opinion on exercise during pregnancy and the postpartum period states "In the absence of either medical or obstetric complications, 30 minutes or more of moderate exercise a day on most, if not all, days of the week is recommended for pregnant women" (International Journal of Gynecology and Obstetrics, 2002).

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2. Is it ok to take class if I have never exercised before?
Yes, without complications and with your physician/nurse midwife' s clearance you can exercise at a low to moderate intensity up to 4-5 times a week. Dancing Thru Pregnancy ® offers supervised exercise sessions that will help you determine the intensity that is appropriate for you. Women past 26 weeks should not begin a high intensity program but can still gain benefits from other aspects of an exercise program including walking, special exercises, and gentle stretching.

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3. How can I find a qualified prenatal fitness instructor?
Dancing Thru Pregnancy® instructors have all been trained by qualified professionals and earned a certification allowing them to conduct safe and effective classes geared especially toward pregnant women. You can find an instructor by visiting http://www.dancingthrupregnancy.com or by calling the W.E.L.L. office at Yale-New Haven Hospital at (203) 688-WELL.

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4. Why should I take a supervised class rather than exercise alone?
Dancing thru Pregnancy® is a class designed just for pregnant women that offers special exercises addressing labor and birth. Qualified instructors provide a safe environment and can give you the feedback to help keep your exercise session safe and effective, things you cannot get by exercising on your own or with videos at home. Instructors will also help customize guidelines for activities outside of class with your exercise history and lifestyle in mind.

Supervision, especially during strength training, has been recommended in scientific research because instructors can recognize postural changes and help pregnant women avoid training mistakes that could lead to injury or discomfort.

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5. How far into my pregnancy should I exercise?
If you begin an exercise program in the first or second trimester, you should do your best to continue it through the rest of your pregnancy, being sure to modify your activities and intensities as your body changes. Barring any complications in your pregnancy, continuing exercise through third trimester will reduce the chance of your baby gaining excessive weight in the last few months. Continuing exercise through the third trimester may also reduce your chances of excessive weight gain.

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6. What is a typical class like
Dancing Thru Pregnancy® (DTP®) classes consist of a combination of special exercises for pregnancy, labor, and birth, cardiovascular exercise, strength and stretching, as well as centering, relaxation, and education. DTP® classes are supportive and promote your wellness. Choreography and music will differ among instructors, but all classes provide a supportive group environment for pregnant women to exercise safely.

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7. Will I be learning complex dance routines in a Dancing Thru Pregnancy® class?
Don't worry! Each instructor has her own individual choreography to make aerobic exercise fun and interesting, but instructors will teach you everything you need to know to safely enjoy and benefit from class. Classes are often similar from week to week, which can be comforting for participants to learn routines and keep improving. A variety of modified movements may be pulled from sources including jazz, hip hop, ballet, hi-lo aerobics, step, salsa, etc. and put to music to get you moving and increase your heart rate.

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8. Does exercise help low back pain during pregnancy?
Some exercises such as the pelvic tilt have been shown to safely decrease the intensity of back pain in pregnant women. Depending on the cause of the pain, prescribed exercise and stretching can be useful in decreasing or eliminating back pain caused by the shift in center of gravity associated with pregnancy. This is one reason that supervised exercise sessions during pregnancy are suggested.

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9. Will exercise help me prevent weight gain?
Regular moderate exercise during pregnancy has been linked to less overall weight gain and subcutaneous fat deposition (fat under the skin). It helps maintain muscle mass and increases your metabolism, which probably reduces the risk of gestational diabetes. Adequate weight gain is important for a healthy pregnancy, but exercise can help play a role in preventing excessive weight gain and the associated complications. Starting a moderate weight-bearing exercise routine early in pregnancy and continuing it throughout can help in maintaining a healthy pregnancy weight.

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10. Why is protein important in my prenatal diet?
Dietary protein plays an important role in the growth and development of the baby, meeting the mother's daily needs, as well as in producing the extra blood necessary for carrying nutrients during the pregnancy. The American College of Obstetricians and Gynecologists recommends an extra 10 grams of protein per day per infant being carried, which is approximately 60 grams per day. Women who are more active may call for slightly higher amounts of protein, which can be decided between you and your practitioner.

Adequate protein may also play a role in preventing pregnancy induced hypertension (PIH) or preeclampsia.

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11. Why is drinking water important during my pregnancy?
Water is important in supporting the production of extra blood volume and plasma necessary for pregnancy. This increase in blood volume is essential for nutrient transport, placental function, and temperature regulation. Hydration is especially important before and during exercise to aid cooling and preventing cramping or Braxton Hicks contractions.

Pregnant women should have 4-8 ounces of water before exercise and 2-4 ounces every 20-30 minutes during activity. Pregnant women should consume 2 quarts of water through the day and even more if the woman is more active. If a woman experiences Braxton Hicks during exercise, she should cease activity, drink 4 glasses of water, void her bladder, and rest on her side. If the contractions do not cease, she should contact her healthcare provider.

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12. What effect does exercise have on labor?
Regular moderate exercise during pregnancy may prepare the body for labor by increasing or maintaining her endurance for the process. Exercise participation may also increase beta-endorphin levels that can lower a woman's pain perception during labor.

Some studies have found evidence of shorter labor, improved long-term condition of the mother, lower rates of c-section, and reduced length of hospital stay for the mother.

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Exercise and pregnancy—FAQs

Postnatal FAQs

1. How soon can I start class after my baby's birth?
2. Will the class get me back to my pre-pregnancy body?
3. Can I bring my baby to the postnatal fitness classes?
   
4. Can I take class even if I had a C-section?
   
5. Is it ok to breastfeed if I am beginning an exercise program?
   

1. How soon can I start class after my baby's birth?
Every woman is different. Several factors individual to each new mother may affect her starting date, including the labor and birth experience (vaginal vs. c-section), your baby's disposition, your exercise history, and how much energy you have. Typically, if you were taking prenatal exercise classes, you can return to classes at 3-4 weeks postpartum. Be sure to speak with your physician or nurse midwife about your desire to begin exercise.

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2. Will the class get me back to my pre-pregnancy body?
The postpartum fitness class will help you to regain any muscle mass you may have lost. In combination with good nutrition, the class can help you lose extra weight, improve your posture and overall fitness level and reduce stress.

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3. Can I bring my new baby to postnatal fitness class?
Yes, you can bring your newborn and begin showing her your commitment to health and fitness. It is a great opportunity to bond with your baby, provide socialization for your baby, and practice carrying your baby without injury to your back. Of course, you can also leave your baby with a care provider if you choose to use the class as an experience to enjoy alone.

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4. Can I take class if I had a C-section?
Yes, once your primary health care provider feels that physical activity is now safe for you, you can participate in a postnatal fitness class. Telling your instructor about your cesarean delivery will allow her to provide you with the appropriate modified exercises throughout each class as you progress in your recovery.

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5. Is it ok to breastfeed if I am beginning an exercise program?
Yes, exercise has not been shown to have any adverse effects on milk production or composition in mothers who exercise at a moderate intensity. If you notice your baby has an aversion for post exercise milk, you may find it easier to feed the baby or express milk before your activity. Adequate fluid intake is also important to remain hydrated for exercise.

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Maternity Services home page

Last revised: May 9, 2005 (lmc)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.