Is it safe for pregnant women to exercise?
When pregnancy is confirmed, many pregnant women worry that physical activity might lead to a miscarriage. Even those who have been regularly engaged in sports or training may stop exercising upon becoming pregnant.
However, the Japan Society of Obstetrics and Gynecology also recommends that appropriate exercise for pregnant women leads to health promotion and encourages continuing moderate exercise. Similar recommendations are made by obstetrics and gynecology-related societies in countries like the United States and Canada.
Of course, strenuous exercise during pregnancy is strictly prohibited, but as long as the timing and amount of exercise are appropriate, it does not affect the fetus. On the contrary, there are various benefits such as weight management and alleviating constipation, which is common during pregnancy.
The right time for pregnant women to exercise
During pregnancy, there are periods when you should refrain from exercise and periods when you should actively engage in appropriate exercise. Knowing when it is safe to start exercising without affecting the baby can help prevent a lack of physical activity during pregnancy.
Early pregnancy
The early stage of pregnancy refers to up to 13 weeks and 6 days of gestation.
Some women who have experienced a miscarriage regret having been physically active during the early stages of their pregnancy. However, most early miscarriages are attributed to chromosomal abnormalities in the fetus, and it can be said that the mother’s level of physical activity has little impact.
It is important to take care of your body during the early stages of pregnancy. However, unless it is very strenuous exercise, activities like walking or light sports are generally not problematic.
Mid-pregnancy
The mid-pregnancy period refers to 14 weeks and 0 days to 27 weeks and 6 days of gestation.
Generally, the period from 16 weeks onwards is considered a stable period. Compared to the early stages of pregnancy, this is when the mother’s condition stabilizes and morning sickness subsides. Once you enter the stable period, it is important to incorporate light exercise after consulting with your doctor or midwife.
Some women avoid exercise out of fear of miscarriage during pregnancy, while others experience weight gain due to “eating for two” and lack proper weight management. These issues can lead to conditions such as diabetes or pregnancy-induced hypertension.
If diabetes or pregnancy-induced hypertension develops, it can result in hospitalization or even miscarriage. Once you enter the stable period, try to incorporate light exercises, gentle workouts, or walks within your capacity to avoid putting too much strain on your body.
Late pregnancy
The late stage of pregnancy refers to 28 weeks and beyond.
By this time, the abdomen has grown significantly, making it challenging for many pregnant women to move around, let alone exercise. However, childbirth and the postpartum period require a considerable amount of physical strength. To prevent muscle weakening, it is beneficial to incorporate light strength training or maternity exercises at home, considering your physical condition.
Benefits of exercise during pregnancy
Appropriate exercise during pregnancy offers significant benefits to pregnant women.
Due to hormonal changes, both the mind and body become very unstable during pregnancy. Common mental health issues include “feeling down” and “anxiety or fear about childbirth,” while physical issues often include “insomnia,” “palpitations,” and “constipation,” among others.
Exercise during pregnancy helps prevent muscle weakness and manage weight, and it also alleviates the feelings of depression that can occur during this period.
Additionally, increased blood flow from exercise supplies more oxygen to the fetus, benefiting not only the mother but also the health of the baby in the womb.
What are the effects of lack of exercise for pregnant women?
A lack of exercise during pregnancy has several disadvantages.
If a woman had a tendency to be overweight before pregnancy, a lack of exercise during pregnancy can make weight management difficult, often leading to diabetes or pregnancy-induced hypertension. On the other hand, those who had a normal or underweight body type before pregnancy may also experience significant weight gain due to reduced physical activity during pregnancy.
Additionally, the weight of the fetus during pregnancy puts stress on the pelvic floor muscles. The pelvic floor muscles cover the bottom of the pelvis and function like a hammock, supporting the intestines, uterus, and bladder to prevent them from descending. They also control the muscles involved in urination, vaginal, and anal functions.
Strengthening the pelvic floor muscles can prevent issues such as urinary incontinence during and after pregnancy. To strengthen these muscles, repeatedly contract and relax by pulling up the vaginal and anal muscles. This can be done in a seated or standing position, whichever is more comfortable.
Moreover, fear of miscarriage can lead to a lack of physical activity and staying indoors, which can worsen the mental instability often experienced during pregnancy.
Moderate exercise during pregnancy significantly impacts postpartum physical strength. Making moderate exercise a habit before pregnancy and continuing light exercises throughout the early to late stages of pregnancy, while considering your condition, is essential for the health of both the mother and the baby.
Negative health impacts of lack of exercise for pregnant women
- Diabetes
- Pregnancy-induced hypertension
- Decreased cardiopulmonary function
- Muscle weakness
- Poor circulation
- Shoulder stiffness
- Lower back pain
- Mental health issues
- Decreased postpartum physical strength
Weight management and training during pregnancy
From early pregnancy to the later stages, there are various sports and training recommended for weight management in pregnant women. Recently, many exercises tailored to pregnant women’s health and body shape have become popular, such as maternity exercises, maternity swimming, and yoga.
These exercise programs for pregnant women often take place in facilities staffed by professionals with nursing or midwifery qualifications. It’s a good idea to inquire beforehand to ensure they can accommodate any sudden health issues.
Recommended indoor exercises and appropriate exercise amounts
If you are in the mid-pregnancy period (stable period) and want to start exercising but are worried about infections or sudden health issues while out, indoor exercises are recommended. Among these, step-up exercises are considered to provide aerobic benefits similar to walking.
When performing step-up exercises, it is important to hold onto a handrail or something stable for support. Aim to exercise for about 5 to 10 minutes at a height that is comfortable for your body.
For pregnant women concerned about falling, even just marching in place can be effective. Moving your legs helps promote blood circulation and is said to reduce swelling.
Precautions for exercising during pregnancy
Some pregnant women who had a habit of sports or strength training before pregnancy might be eager to start exercising as soon as they enter the stable period or are keen to avoid losing muscle mass. These women might be considered “over-exercising pregnant women.”
It is important to exercise during pregnancy at a level that does not overstrain your body, taking your health into consideration. Additionally, it’s crucial to stay well-hydrated both during and after exercise.
If you notice an unusual amount of discharge or bleeding after starting exercise, make sure to consult your doctor immediately.
NIPT (Non-Invasive Prenatal Testing) to understand early pregnancy miscarriage risks
Miscarriage in early pregnancy is mainly caused by fetal chromosomal abnormalities, and the impact of exercise is considered to be minimal. The Hiro Clinic NIPT‘s NIPT (Non-Invasive Prenatal Testing) allows you to know the risk of congenital disorders due to fetal chromosomal abnormalities immediately after confirming pregnancy with an ultrasound examination.
NIPT (Non-Invasive Prenatal Testing) is a screening test that only requires a blood sample from the mother. Therefore, there is no direct invasion (damage) to the fetus. Although NIPT (Non-Invasive Prenatal Testing) can diagnose using only maternal blood, it is considered to have a high test accuracy with a sensitivity and specificity of 99.9% for Down syndrome (trisomy 21).
The Hiro Clinic NIPT offers various plans for NIPT (Non-Invasive Prenatal Testing). If you have any questions about chromosomes or are unsure about the best plan for you, please feel free to consult with doctors and staff who are well-versed in NIPT (Non-Invasive Prenatal Testing).
Knowing the risk of fetal chromosomal abnormalities in early pregnancy through NIPT (Non-Invasive Prenatal Testing) also means early awareness of health risks for the mother.
Let’s maintain a healthy pregnancy by making NIPT (Non-Invasive Prenatal Testing) and moderate exercise a part of your routine.
【References】
- MSD Manual – High Blood Pressure During Pregnancy
- National Institute of Health and Nutrition – 10 Points for a Healthy Diet
Article Editorial Supervisor
Dr Hiroshi Oka
NIPT specialist clinic, MD
Graduated from Keio University, School of Medicine
