Prenatal Aerobics - Are they safe for you and the baby?

Prenatal Aerobics - Are they safe for you and the baby?

Aerobics is a sports activity that can be enjoyed by most groups of people - no matter the age or the gender. From the very young to seniors to women who are pregnant, aerobic classes can be adjusted to meet the individual needs of any individual. But even with modification each class will offer benefits to any participant. Thsi article will outline some of those benefits especially with prenatal sports activity in mind.

The benefits of prenatal aerobics include improved posture and appearance, relief from the back pain associated with the increasing weight carried in the front, muscles that increase in strength and endurance to prepare for childbirth, improved circulation, increased flexibility that reduces the risks of injury during daily tasks and common lower back pain, increased energy and less fatigue as the pregnancy progresses, improved relaxation and improved feelings of well-being and positive self-image.

The changes that women experience during pregnancy are dramatic both physiologically and emotionally. Using a carefully designed exercise program to improve the outcomes and decrease the risks, women often express greater satisfaction and less discomfort throughout their pregnancy.

Always check with your OBGyn prior to attempting any sports exercise program. Together you can consider the risk/benefit ratio and any limitations that may be placed on activity levels. The goal is safety for you and the baby at any time. 

Prior to engaging in any prenatal sportsexercise program women should be aware of the precautions and guidelines for stopping and starting a program. Occasionally exercise can stimulate uterine activity or initiate other complications. Pregnant women should have a good grasp of what premature labor looks and feels like so they are able to contact their physician in enough time to prevent a premature birth.

While doing any type of aerobic activity pregnant women must protect their lower backs. They will do this by maintaining correct posture through tilting the pelvis and straightening the back.  They should also protect their abdominal muscles. These muscles shouldn’t be stressed or ‘exercised’ until 60 days after the baby is born. Don’t do sit ups or place the feet over the hips like doing the ‘bicycle’ movement while lying on the back.

The benefits of prenatal aerobic programs are improved when they are done regularly. Three times a week is optimal. Exercise programs shouldn’t be done 5 times a week and women should stop exercising when they are tired. Working out to the point of exhaustion is dangerous for both you and the baby.

Monitor your breathing during the workout. Use the talk test to determine if you are working too hard. Pregnant women should be able to talk comfortably while exercising. Avoid bouncing or arching the back. Don’t hold the breath while exercising but instead exhale during exertion and inhale in the rest phase.

As pregnancy progresses gradually decrease the intensity and amount of exercise. The increased body weight will require more energy to move around and so you’ll feel more tired. If you feel too tired to exercise then switch to a gentle warm up and stretching routine.

Be sure to drink plenty of fluids before, during and after the workout to prevent immediate dehydration. Dehydration is one of the risk factors for premature labor. Exercising outside in weather that is above 70 requires extra precautions. Before and after pregnancy the body is able to endure a greater percentage of dehydration but during pregnancy this will affect the ‘irritability’ of the uterine muscle and can trigger premature labor.

As pregnancy progresses the increasing abdomen causes the woman’s center of gravity to shift. This shift makes balance and coordination efforts more difficult and places the woman at risk for falling. Combined with the softening of the joint ligaments and tendons this also increases the risk of injury to baby and mother when she is placed in a position of using precise balance and coordination – such as dance moves in step aerobics, bicycling, skiing or horseback riding.

Any aerobic activity during pregnancy also causes the internal temperature to rise as the metabolism increases to provide more energy to the body's muscles. This increased internal heat can cause complications in the pregnancy, and during the first trimester can also cause complications with the baby. The constant movement of both arms and legs can increase the body temperature to reach high intensity levels. This type of activity is better to be left for the time after your baby is born.

Conclusion: Aerobics are a great sportive activity for any person. However, before starting aerobics - please contact your care physician and your OBGyn as needed.