Pregnancy and Exercise

A regular exercise program can help you alleviate many of the common problems of pregnancy, such as poor circulation, back pain, decreased energy, disturbed sleep, & mood swings.


Poor circulation during pregnancy can sometimes lead to constipation, hemorrhoids, varicose veins, leg cramps, and swelling of the ankles. Exercise can help you to avoid or lessen these circulation problems since it promotes good circulation of blood throughout the body.

Back pain is often experienced, as your belly grows, when your body's center of gravity begins to shift and causes extra strain on your back muscles. Exercises which strengthen the back muscles can help to support the back and thereby lessen back pain. However, these exercises should be started early in your pregnancy, or before pregnancy, to allow time for the back muscles to become strong so that they can provide the extra support.

Decreased energy is also common during pregnancy, especially during the first and third trimesters. Although you may not feel that you have the energy to exercise, research has shown that exercise improves energy levels, even in those with chronic medical conditions associated with fatigue.

Sleep disturbances may occur, especially during your final trimester, as you become less able to find a comfortable sleeping position and your mind is filled with all that needs to be done to prepare for your baby's arrival. Along with finding a comfortable sleeping position by supporting your back and growing belly with extra pillows, exercise has been shown to promote healthy sleeping patterns. But, make sure to exercise at least 3 hours prior to your bedtime, otherwise you may have troubles falling asleep!

Mood changes can intensify during pregnancy, especially during the first trimester, as your hormones fluctuate, and again in the third trimester, from the overwhelming thoughts of becoming a parent. Exercise has been shown to improve mood, especially among those who experience mild depression.

Finally, it is very important that you seek the advice of your pregnancy doctor before you begin an exercise program, as the benefits of regular exercise help most women with many of the common problems of pregnancy, yet there are certain medical conditions that exercise may put you and your baby at risk.

References:
http://americanpregnancy.org/pregnancyhealth/effectsofexerciseonpreg.html
http://www.webmd.com/diet/news/20061103/exercise-fights-fatigue-boosts-energy
http://www.webmd.com/baby/guide/exercise-during-pregnancy

Written by: Shelley Scheibel, RN, BSN