04/28/2021
Check out Dr. Erwin’s post about exercise in pregnancy!
Training with Baby on Board // A few words from Dr. Jamie Erwin:
"Encouraging pregnant women to continue or begin their fitness journeys is just one of the many rewarding aspects of my job as an obstetrician/gynecologist. My personal relationship with fitness & exercise began as a young child. I was a competitive swimmer & gymnast in grade school & then discovered my talent on the track. I had speed! With the help of great coaching & the dedication of my parents to haul me to practices & meets, I had a successful high school & collegiate track career. At the University of Arkansas in the early 2000s, I helped the Lady Razorbacks win triple crown SEC conference championships as well as NCAA All-American honors in the heptathlon. My javelin-throwing & high-jumping days may be over now, but I have enjoyed transitioning from a sprinter to a long-distance runner & even completed my first full marathon at the Cowtown in March of 2020.
As an obstetrician, I spend a lot of time encouraging & counseling pregnant women about exercise in pregnancy. Many are surprised to discover it is recommended to continue their current training programs once they are pregnant. Even those who have not been active before conceiving can benefit from beginning a training program. In fact, observational studies have shown a decrease in gestational diabetes, gestational hypertensive disorders, cesarean section, excessive weight gain, & postpartum recovery time in women who exercise during their pregnancy.
Exercises like walking, running, elliptical, spinning, swimming/water aerobics, Pilates, barre & yoga are all excellent options for training while pregnant. Strength training is also recommended including weights or resistance bands. Recovery activities like stretching & foam rolling are always a good idea. Thirty to forty-five minutes a day of moderate intensity training occurring 3-7 days a week is recommended for most expectant women. I encourage my obstetric patients to use the “talk test” during their training. This means they should be able to carry on a conversation while training & if too breathless then intensity should be decreased. High intensity or prolonged training longer than 45 minutes can lead to hypoglycemia so women should take care to properly fuel before, during & after training.
Every woman is different & every pregnancy is unique. Most importantly, talk to your doctor about what training is right for you. Stop training immediately if you develop vaginal bleeding, regular & painful contractions, dizziness or chest pain.
Exercise is an amazing tool for fitness & health but also a valuable outlet for stress relief & management. Moving our bodies, especially our pregnant bodies, is a gift & privilege & it can improve our mental health as well as our physical health. Even though modifications to your training intensity &/or duration may be necessary during your pregnancy due to physiologic & anatomic changes, you still can challenge yourself in new ways. This may not be a season of personal records & gold medals, but it can be a season of embracing, loving & nurturing your changing body that is bringing new life into the world."
