Pre-pregnancy Exercise Plans for Fit People . . . hard to find
I am getting a bit frustrated searching for an exercise plan for pre-pregnancy. I go to the gym regularly, and it seems like most of the information out there is for overweight, sedentary moms at risk for diabetes. And considering over 50% of America is overweight, I suppose that makes sense. However, I am 5′8″, 137 lbs, and have a BMI of 20.8, and I am not looking for plans that help me work up to 30 minutes of walking 4 times a week. I am looking for specific plans to focus on areas that need the most strength, such as lower back and stomach.
Why is Fitness a Concern?
But let’s go to basics. I found some information in a study on Pre-pregnancy Fitness Levels on Delivery Outcomes.
The importance of physical activity as a cornerstone for treating and preventing chronic disease is well accepted. Paradoxically, however, exercise was historically contraindicated during pregnancy. The theoretical risks to the mother and fetus were felt to outweigh any potential benefits of regular exercise. This sentiment was based more on anecdote and dogma than science. The American College of Obstetrics and Gynecology (ACOG), therefore, has released a position statement encouraging that pregnant women, unless otherwise medically contraindicated, obtain 30 minutes of moderate exercise on most (preferably all) days of the week.
1 Moderate physical activity is safe, well tolerated, and associated with improved maternal well-being during pregnancy.
2 Less is known, however, about any association of a woman’s fitness prior to pregnancy and subsequent
birth outcomes. The purpose of this pilot study, therefore, was to determine to what extent a woman’s prepregnancy fitness level is associated with the selected birth outcomes of weight, Apgar scoring, mode of delivery, need for pain medication, and breast-feeding.
So what were the results of the study?
Utilizing a unique population of active-duty women and validated measures of fitness, we found that physically fit women request less epidural anesthesia than those who are less fit. This provides further support to previous literature indicating that women in superior physical condition tolerate labor better than those in poor physical condition.
Pre-pregnancy fitness levels, however, were not associated with the mode of delivery, breast-feeding through 2 months postpartum, birth weight, or Apgar scores.
So What Does that Mean?
Being fit will make delivery easier for you, but it won’t affect the birth weight of the baby, if you will have a C-section or not, or change how likely it is that you will breast feed. Anything that makes pregnancy easier for me is going to be a priority. Will let you know when I find that plan for those who go to the gym already . . .
1 Comment
May 25, 2008 at 8:39 am
I think it’s great that you’re looking to stay fit while pregnancy, I just had my second baby a few months ago and am trying to bounce back from it. I wish I could’ve kept in shape then, but I suffered an injury that prevented me from doing most activities, however, I have a suggestion for you – have you heard of JNL (Jennifer Nicole Lee)? she has some workout videos (Fabulously Fit Moms), and before I got injured I worked out to her video called New Mom Workout, and it’s actually prenatal safe – and is a plus for postnatal as well.