Mamas in Motion

When Susan Monteith went into labour last August with her first child, she may have felt a little anxious, but mostly she felt ready. "I was up to the challenge. I felt my body was strong and was capable of going through this birth."

So where did all that confidence come from? It came from walking on a treadmill three times a week, 40 minutes at a time, right up until the day before she went into labour. And though Monteith, of London, Ontario, describes her labour as long and exhausting, "it was very positive. Mine really couldn't have been much better." Monteith, 34, a non-exerciser previous to her pregnancy, says that the advantages of regular activity during pregnancy for both her and her baby are what urged her to step onto that treadmill.

The list of potential benefits of sensible, regular exercise during pregnancy is impressive. It can:

relieve back pain and muscle tension, and improve heart and lung health;

increase muscle strength, posture, balance, coordination and flexibility;

prevent varicose veins and hemorrhoids;

reduce the risk of developing gestational diabetes and pre-eclampsia;

speed recovery after birth;

ease labour and delivery;

boost energy levels;

prevent excessive weight gain.

There is also evidence of benefits to the babies of women who exercise. The umbilical cord blood of babies of exercisers tends to have a lower percentage of red blood cells than that of non-exercisers, which indicates lower stress during labour.

And of course, for mothers, there's the self-esteem boost that comes from feeling and looking more fit. "At the end of my pregnancy my lower body looked better than it did prior to my pregnancy," says Monteith "My husband, Gregg, told me that and I just felt like a million bucks."

So, exactly how much do you have to sweat to reap the benefits of exercise? Fifteen to 30 minutes of aerobic exercise, plus a warm-up and cool-down that includes stretching, three to four times a week will do the trick, says Michelle Mottola, director of the R. Samuel McLaughlin Foundation Exercise and Pregnancy Lab at the University of Western Ontario, where Monteith exercises.

Don't be scared off by the term aerobic; it's simply any activity that elevates your heartbeat to your target heart rate(see chart), which is the intensity necessary to improve heart and lung health. And mild to moderate exercise can easily achieve this. "You'd be surprised how high you can get your heart rate by walking," says Mottola. Other popular activities include cycling(stationary or outdoor), low-impact aerobics, jogging and stair climbing. Swimming is another great option; however, target heart rate is not a reliable measure of intensity when you are in the water. Instead, use the talk test: Can you easily carry on a conversation? If not, slow down. Muscle conditioning exercises will increase your overall body fitness level, says Mottola, but aerobic exercise should be the priority.

When Sandy Wittenberg, 36, of Vancouver, became pregnant with her second son, Blake, she joined a prenatal exercise class in an effort to avoid pregnancy-induced hypertension, which she had developed during her first pregnancy. While she did develop high blood pressure toward the end of her pregnancy, she still credits exercise for making a dramatic difference between her first and second pregnancies. "I felt stronger through the second pregnancy and labour. I was firmer and I gained less weight."

Wittenberg also found that her increased fitness level made her day-to-day activities easier, especially caring for her first son, Everett. "I had more belly to clear when lifting Everett and he was growing heavier, yet he felt increasingly light because of my new strength." Wittenberg now makes exercise a regular part of her life. "It helps a lot when you're carrying two at once or lifting a double stroller."

If you exercised before pregnancy and your pregnancy is healthy, you can maintain your level of activity with some modifications, such as staying within the target heart rate for pregnant women and compensating for changes in your centre of balance. If you didn't exercise previously, Mottola advises waiting until your second trimester to start a new exercise program. However, you should maintain your activity level in your first trimester. "If you feel good, then there's nothing wrong with going out for a walk," she says. No matter your fitness history, get an OK from your doctor before exercising during pregnancy and ask about PARmed-X for Pregnancy, which Mottola helped to develop. This four-page evaluation form also offers strength exercises and safety information, such as not exercising on your back after the first trimester(see "Fitful Reading").

It's important to go slowly, stay hydrated and avoid getting overheated or overtired, says Susi Kerr, co-developer of Fit to Deliver, a prenatal exercise program in Vancouver. "If it doesn't feel right, don't do it," she says.

While the benefits of exercise during pregnancy are often enough to keep women motivated, Kerr says that joining a fitness class can help keep you moving. If classes aren't your thing, she suggests enlisting your partner or a friend to exercise with you. "Tell them how important it is for you to be fit and remain active during [your] pregnancy. Make a date that three days a week you're going to go for a 45-minute walk together."

Monteith climbed back onto her treadmill seven weeks after the birth of her daughter, Lorien. While she admits she sometimes struggles to find the time to exercise, she's determined to make it an ongoing part of her life, not just for the physical benefits, but also for the emotional ones. "Scheduling anything with a new baby is difficult. I'm working very hard to make it happen at least twice a week because I think it's important. I enjoy being able to have some mental time to think about things when I walk. I feel better when I do it."

Further Reading

Check out these resources for guidance on keeping active during pregnancy:

Active Living during Pregnancy: Physical Activity Guidelines for Mother and Baby. Available from the Canadian Society for Exercise Physiology. Call 1-877-651-3755 or check out their Web site: www.csep.ca.

PARmed-X for Pregnancy, Physical Activity Readiness Medical Examination. Ask your doctor about the guidelines or order a copy from the Canadian Society for Exercise Physiology(see above).

Fit to Deliver: an exercise program for you and your baby. Call(604)612-9585 or www.fittodeliver.com. This program is offered locally in some BC communities, but they also have a book available.

Heart Rate Target Zones for Aerobic Exercise during Pregnanc

Originally published in Today's Parent Autumn 2001. This content was current at the time of publication.