Many expectant mothers develop physical problems that can
restrict their daily activities considerably. Their blood pressure
dips regularly. Back pain increases almost daily.
"In such cases, exercise is an effective way to reduce discomfort
and counteract common pregnancy-related problems early on," said
Sabine Meier, a 44-year-old midwife from the German town of
Viersen.
"A pregnancy, and particularly labor, puts a big strain on the
body," she said, adding that women who exercised regularly had more
strength and endurance to cope with pregnancy's burdens.
Joachim Dudenhausen, director of the obstetrics clinic at
Berlin's Charite hospital, agreed. "Exercising during pregnancy is
very beneficial because it strengthens muscles, increases lung
capacity and enhances overall well-being," he noted.
Exercise alleviates pregnancy-related complaints such as tension
in the neck and shoulders, and problems in the area of the lower
spine. Women who are physically fit usually recover from childbirth
more quickly than those who are not.
Despite the benefits, few pregnant women exercise. In a recent
survey of expectant mothers by the German Sport University in
Cologne, 76 percent of the respondents said that they had cut down
on their physical activities, either slightly or to a high
degree.
Although a large majority of the women said they were aware that
exercising was beneficial, just 15 percent reported staying in
shape in a sport club or exercise studio.
"Because of the physical changes at the start of a pregnancy, a
lot of women don't really feel up to it," Meier said. The women
stop exercising even if they used to visit a fitness studio
regularly. However, Meier noted, "Their discomfort usually
diminishes in several weeks, after which pregnant women could
resume exercising."
However, many women are unsure if they should work out while
pregnant, and if so, in what way.
"Generally speaking, any pregnant woman can exercise so long as
her belly doesn't get in the way," Dudenhausen remarked.
The only contraindications involve health risks. Women with a
heightened risk of a miscarriage or preterm labor, who suffer from
vaginal bleeding or an acute infection, or who are pregnant with
more than one child should refrain from exercise until consulting
their physician since exercise could overburden their body.
Many pregnant women can continue doing the kind of exercise they
did before. Dudenhausen and Meier agreed that running (also over
long distances), hiking, cycling, calisthenics, and yoga were good
choices.
"Swimming of all sorts is excellent because water supports the
weight of the belly and hence relieves the back," Dudenhausen
added.
But expectant mothers should avoid weight training, horseback
riding and fast-paced ball games like squash," he said.
The risk of injury is too high in tennis, Dudenhausen explained,
and weightlifting drew too much blood away from the lower body to
supply the arms and back.
Pregnant women who exercise should watch their stamina, however.
"From a medical point of view, exercise is possible even on the day
they give birth," Dudenhausen said. "But every woman, of course,
must consider what she's still capable of, and gradually reduce her
regimen if need be."
The "talk test" can help determine how much is enough. If the
woman, while exercising, cannot speak without feeling out of
breath, then she is overdoing it.
(China Daily April 6, 2007)
