Lessons To Learn

When I found out I was pregnant, one of the first things I started researching was exercise guidelines.  Working out is a big part of my life (and mental health!), and I didn’t want to give it up.  I also didn’t want to harm my growing baby.

At first, I came across guidelines like: keep heart rate below 140 beats per minute, don’t sweat, and stick to swimming and yoga.  But on so many pregnancy boards (including Baby Center, which has become an addiction!), there were many, many highly active pregnant women.  I also started reading about how those old guidelines for exercise during pregnancy were outdated and not based on empirical research.  Most importantly, my doctor told me that the guidelines I had read were outdated and that I could safely continue my usual exercise routine, as long as I listened to my body and stopped if I didn’t feel well.

*One caveat: There are situations where exercise is not okay during pregnancy.  Women with a history of preterm labor may be recommended to avoid strenuous exercise.  Women who have been sedentary would likely be recommended to take it slow in adding an exercise program.  And a doctor would most definitely recommend that anyone experiencing cramping, bleeding, discharge, or contractions stop exercising and be evaluated before continuing any exercise program.  Bottom line: every situation is different and it is important to continuously check in with your doctor.*

One of the recommendations I found repeatedly was a book called “Exercising Through Your Pregnancy,” by James F. Clapp.  He discusses research that has been done on exercise and pregnancy and how it contradicts so much of what was once believed. What a great read this has been.  I am only 40 pages in so far, but I am intrigued by what research has shown!

A couple of things I have found interesting so far:

• When pregnant, blood vessels dialate in response to the hormones released.  This results in an increased volume in the circulatory system.  Initially, there is not enough blood to fill up this new space, resulting in fatigue, racing pulse, nausea, dizziness, and other unpleasant symptoms of early pregnancy.  Eventually, blood volume and cardio output increase by 40%, “filling up” the greater volume created in the circulatory system.  As a result, those pesky early symptoms usually dissipate by the end of the 4th month.  Exercise has the same effect on the body, pregnant or not! The woman who exercises and then becomes pregnant has a greater ability to adapt to the changes of pregnancy because her body is already conditioned to know what to do when the volume of the circulatory system increases and blood flow increases.

• Both pregnancy and exercise can improve the ability of body tissues to take up and use oxygen. The author describes the “training effect”of pregnancy, arguing that it is likely that the combination of training and pregnancy condition the body so that there is an increase in in aerobic capacity after birth!  There are reports of increased performance of athletes in the months after giving birth…it may be because of this conditioning.

• Studies have shown that the placentas in women who exercise through early and mid pregnancy grow faster and function better than the placentas in women who are healthy, but not active.  More oxygen and more nutrients get through the placentas of exercising moms-to-be, than those who are inactive.

I love the science of this and reading about how these studies were conducted.  Again, I am only on page 40 and there is much more to read and share. But I was excited to share a couple of fascinating tidbits with you all.  Most of you reading are women who value fitness as part of a healthy lifestyle.  And many of you are, or will be mothers someday.  It is validating to know that in most pregnancies exercise is not only okay, but is beneficial to mother and baby.

According to this book and according to my doctor, running is safe during pregnancy.  However, I have been away from running for 4 weeks due to persistent groin pain (much better than it was, but not gone).  My doctor confirmed that it is likely due to the bodily changes of pregnancy (things shift down there, you know!), and it was probably exacerbated by the amount of running I was doing.  Its disappointing because I really want to run.  But I am listening to my body and keeping to the elliptical, which doesn’t aggravate the pain.  Who knows, maybe it will miraculously get better and I will be out there running with a 7 month baby bump! 

Speaking of belly bumps (and for family who could care less about my exercise analysis and just want pregnancy updates!)….here are the 21 week belly pictures!

Not so noticable from the front

Some what disguised by clothes

A definte bump!

What is amazing is how it grows through the course of the day!  This was in the morning, but by evening, it is significantly bigger  Its pretty incredible.  Also incredible, is also how active our little man is!  He moves around a lot and he is now strong enough for Dave to feel the movements through my belly.  I can’t even imagine right now what those movements will feel like in another 19 weeks!

I am working on a yummy, blogger-inspired dinner, so I’m off to monitor the oven.  Have a good night everyone!