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Exercise and Pregnancy
Throughout the nine months of pregnancy, a woman's body goes through significant change. How she manages this change may make the pregnancy experience more comfortable. Getting the right kind of exercise is one proactive way to do this. But the result can be more than just a way to feel better during this time. Doctors say benefits can reach all the way into the delivery room.
HOST V/O
In the hours leading up to giving birth, a woman's thoughts are racing with questions.
Will hers be a long delivery? Will it be easy, or difficult? And will she be ready physically?
For Mrs. Rolla Crocket, who is about to give birth to her first child, the steps she has taken in the months leading up to this moment have given her confidence that all is well.
HOST V/O
That's because she's one of millions of American women who have participated in an exercise regimen. They know, that having a baby can be a real test of physical endurance...... physical endurance that can be nurtured by some good old fashioned preparation.
HOST V/O
Angelica Diviniagracia from West Hills California is in her 6th month of pregnancy with her second child. Because she saw the benefits of exercise with her first pregnancy, she already knows the positive results it can have on her pregnant body.
ANGELICA
One of the worst things about pregnancy is just feeling like you swallowed a basketball. And when you are actually active you just feel better, you feel normal.
HOST V/O
For women who have had a regular exercise regimen before getting pregnant, continuing to exercise - with adjustments along the way - will be easier. For those who have not exercised regularly, knowing when to begin is the first step. Dr. Lauren Hyman from West Hills Hospital explains.
DR. HYMAN
I think that it is important to find out from your own physician how much they recommend as far as how much and how often to exercise.
HOST V/O
The recommended amount of exercise during pregnancy is 30 or more minutes of moderate exercise on most, if not all, days of the week; each time with a warm up and a cool down period.
DR. HYMAN
In general it usually is safe for a pregnant woman to exercise if she doesn't have any other medical problems that need to be taken into account.
If they have been walking while they were trying to conceive or before they knew they were pregnant, they can continue to walk. Or if they're doing a cardiovascular program they can continue to do that. I generally advise that women avoid any exercise regimen that may be dangerous. For instance, if they are doing some sort of exercise where they may be prone to falling, to hurting themselves, to stretching muscles, they may want to back off a little bit from that specific exercise.
HOST V/O
During her first pregnancy with her son Chasen, Angelica enrolled at PregnaGym, a gym specifically designed for pre and post natal exercise. She was hoping exercise tailored for the pregnant body would prepare her, and reduce her anxiety of labor.
ANGELICA
I was really nervous about the whole nine months and about the delivery having never experienced a delivery before.
HOST V/O
With weight gain and other changes going on in her body, Angelica knows it's important to keep her exercise regimen going full force.
ANGELICA
So, I do aerobics quite a bit, and I do weight conditioning on my off days. Uhh and instead of lifting the normal amount, I lift about 70 to 80 percent of the weights I do. But as far as the repetition it's about the same.
HOST V/O
Altering the different kinds of exercises may be needed as the body continues to adjust to pregnancy. There are some specific exercises that are best for the pregnant body.
DR. HYMAN
Swimming is a wonderful exercise for a pregnant woman. Walking is also an outstanding exercise during pregnancy. And it is also a way to get outside and to enjoy the fresh air. And I think pregnancy yoga is absolutely fantastic. And I think low impact aerobics are a great way for pregnant women to exercise and to keep strong during her pregnancy.
HOST V/O
Becky DeLeon, nurse manager of PregnaGym, advises gym members to make changes to their exercise routine to accommodate their growing stomachs.
NAT SOUND:
Contract all those muscles down there and you will really develop those low back muscles.
BECKY
What we do is we monitor their intensity, the duration of that intensity, and the frequency of that exercise program. They lie on their left side, which is good for the baby and then ankles to their bottom, those hamstrings are lifting that weight.
DR. HYMAN
But you can absolutely exercise in the comfort of your living room if that makes you happier. The important thing isn't where you exercise, it's that you exercise and really you can exercise everywhere.
HOST V/O
Alisa Stutz is excited about being pregnant for the first time. After listening to Dr. Hyman's strong recommendation to exercise during pregnancy, she enrolled at PregnaGym. With an exercise program designed specifically for pregnant women, Alisa's goal is to keep her body in shape now so she can have an easier recovery after the baby is born.
ALISA
I just want to stay in good shape and I want to have a good delivery. And then after the baby is born I want to lose my weight and get back into shape again.
DR. HYMAN
All the strength that she has put into her body during the nine months of exercising really pays off when her body's recovering.
Women who have been exercising throughout their pregnancy simply recover a lot more quickly and a lot more easily.
ALISA
I've always exercised and I've always belonged to a gym so now that I am pregnant I am just continuing with the program. Just altering it a little bit to adjust to my pregnancy.
ALISA
Plus your body tells you what you can and cannot do. My stomach is getting bigger and bigger so I can't really bend over the same way, you can't kick your legs up as high.
HOST V/O
Exercising during pregnancy is ultimately preparing the body for the task of labor and delivery which benefits the baby as well.
DR. HYMAN
Pushing a baby out is like running a marathon. It is the absolute hardest grueling exercise you will ever put yourself through. And it is absolutely exhausting. So having that extra strength, having that extra energy, and having that extra focus that often comes along with training in exercise is always helpful during the second stage of labor.
HOST V/O
Exercise may not guarantee an easy delivery, but it may provide some relief during the birthing process. Lorin Engquist, Angelica's husband, believes exercise played a major role in the delivery of their first child, Chasen.
LORIN
She really just cruised through it and I think a big reason was she was in such good physical shape. Many people take it so easy during pregnancy that they are not up to the challenge when it comes time to deliver. But she was such a trooper.
ANGELICA
For me, my delivery was probably the easiest part of the entire pregnancy. But the fact that I think I was in good shape. It was a lot faster and a lot less stressful and less drama than what you hear from other people's stories or things that you see on television. It was just very peaceful. Which is what I am hoping for this pregnancy.
HOST V/O
Nine months of exercise and your body is finally ready for birth. The stamina, power, muscle, and determination a woman gain's through exercise is rewarded with the added strength to deliver a healthy new baby.
HOST TAG:
Exercising during pregnancy provides an array of health benefits to the woman, but there are warning signs to be aware of. If you feel dizzy, experience headaches, chest pains, muscle weakness, or shortness of breathe talk to your doctor about changing or stopping your exercise regimen. Well, that's all for this edition of The Art of Women's Health. Join us next time for more compelling stories about the vital health issues facing women today. Until then, I'm Juju Chang.
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