Exercise in Pregnancy
/Additional reading for today in ACOG Committee Opinion 804!
What are the definitions of physical activity and exercise?
Per ACOG:
Physical activity: bodily movement produced by contractions of skeletal muscles in all stages of life
Exercise: physical activity consisting of planned, structured, and repetitive bodily movements done to improve one or more components of physical fitness
Physical activity can maintain and improve cardiorespiratory fitness, reduce the risk of obesity and associated comorbidities, and results in greater longevity
Is exercise safe in pregnancy?
Yes!
Not just in pregnancy, but for all individuals, the US Department of Health and Human Services Physical Activity Guidelines for Americans says:
At least 150 min of mod intensity aerobic activity per week
Recommended also in pregnancy and postpartum period
Those that engaged in vigorous-intensity aerobic activity or who were physically active before pregnancy can continue those activities
Few maternal conditions that would not allow aerobic exercise
What are the downsides of not exercising?
Physical inactivity is the 4th leading risk factor for early mortality worldwide
Physical inactivity and weight gain in pregnancy have been recognized as independent risk factors for maternal obesity and pregnancy related complications like GDM
What are the benefits of exercising?
Increased likelihood of vaginal delivery!
Low incidence of: excessive weight gain, GDM, gestational hypertensive disorders, preterm birth, c-section, lower birth weight
What exercises are safe?
Aerobic: walking, stationary bike, aerobic exercises, dancing, stretching, water aerobics
Anaerobic: resistance training (weights, elastic bands)
Borg rating of perceived exertion: 6 - 20 (6 to 7 is very, very light, and 19-20 is very, very hard)
Recommend moderate intensity, which is about a 13-14 (somewhat hard)
About 20-30 min per day for most days of the week
Also talk test: if you can talk while exerting yourself, likely not over exerting
What are some modifications we should consider in pregnancy?
Changes in pregnancy
Weight gain, difference in weight distribution
About 60% of pregnant patients will experience low back pain
Increase in blood volume, heart rate, stroke volume, cardiac output = normal (recall our very first few episodes on physiologic changes in preg!)
Maintaining supine positioning after 20 weeks may lead to decrease venous return → can lead to SOB, dizziness, hypotension, etc
Minute ventilation increases by 50%
Other modifications:
Remember to stay well hydrated, wear loose-fitting clothing, and avoid high heat and humidity (ie. hot yoga)
Exercise by itself isn’t expected to increase body temp to point of concern
Fetal response
Studies show some minimal to mod increase in fetal heart rate by 10-30 bpm during maternal exercise
Three meta-analyses show that there is minimal to no difference in birth weight
However, women who continue to exercise vigorously in third trimester are more likely to deliver babies weighing 200-400g less than controls, though no increased risk of FGR
When to stop exercising
Don’t exercise if:
Have vaginal bleeding, abdominal pain, regular painful contractions, leaking fluid
Dyspnea before exertion, dizziness, headache, chest pain
Muscle weakness affecting balance, calf pain or swelling
Special considerations
Obesity
Encourage patients to have healthy lifestyle modification in pregnancy that include physical activities and judicious diets
Can start with low-intensity, short periods of exercise if not exercising already
Then can build up gradually
Athletes
Vigorous-intensity exercise even in 3rd trimester appears to be safe and healthy for most pregnancies
Further research is needed for exercise intensity exceeding 90% of max heart rate