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Research shows that exercising throughout pregnancy provides countless benefits to both mom and the developing baby.  James F. Clapp II is a professor of reproductive biology at Case Western Reserve University in Cleveland, Ohio. Dr Clapp is one of the most recognized researchers on the topic of exercise during pregnancy. In a 1990 study he concludes "Moderate exercise during pregnancy leads to better weight regulation and fewer backaches and other discomforts."

In the same study, Dr. Clapp documented "shorter, easier labors (averaging 2 hours shorter labor) with less medical intervention (24%less C-sections and 14% less usage of forceps), higher neo-natal Apgar scores and quicker recoveries" for exercising pregnant women.

Some additional benefits include:

·         Reduced weight gain during pregnancy and more rapid weight loss postpartum

·         Relief or prevention of back pain and other pregnancy-induced aches

·         Improved mood and better sleep patterns

·         Increased knowledge of how posture is affected by pregnancy

·         Decreased risk of urinary incontinence due to pelvic floor dysfunction and weakness

·         Faster postpartum recovery

·         Provides a support system for pregnant moms

·         Lower incidence of postpartum depression

Benefits of prenatal exercise during labor and delivery:

·          Shorter first and second stages of labor.

·         Enhanced pain tolerance.

·         Increased stamina for labor and delivery

·         Lower incidence of intervention during labor.

·         Fewer caesarian births.

·         Strong pelvic muscles, resulting in fewer episiotomies and tearing.

Pregnancy also provides a unique opportunity for women to engage in health-enhancing activities, especially exercise. A pregnant mom’s concern for her baby increases her motivation to form healthier habits during pregnancy. Physically active women are more likely to adopt other healthy lifestyle choices, as well. Good habits established at this time can last a lifetime and provide profound benefits for the mother, baby, and the entire family.

Support for prenatal exercise is growing:

Many health care providers recognize the benefits of staying fit throughout pregnancy. The American College of Obstetricians and Gynecologists (ACOG) has published and revised their guidelines for exercise during pregnancy (revised in 1993 and many believe a new revision will come soon).  ACOG states that pregnant women who don’t have risk factors for adverse maternal or prenatal outcomes benefit from starting a mild to moderate-intensity exercise program during pregnancy.  This is good news for those pregnant women looking to continue or begin an exercise regimen while pregnant. The more support they’re given (from family, friends, doctors), the better the chance they’ll remain happy and healthy throughout pregnancy and beyond. 

How to recognize a quality prenatal/postnatal fitness program:

1.       Prenatal fitness exercises need to be designed and implemented with the pregnant woman in mind. Each exercise class should include a warm-up, cardiovascular training, strengthening, and flexibility training, such as yoga.  Balance and coordination, functional fitness techniques, Kegel exercises and relaxation should also be incorporated into the program.  Each participant should be given the option to modify the exercises according to her own individual fitness level and the stage of her pregnancy.  All exercises need to follow ACOG's safety guidelines.

When asked about what they look for in an exercise class, pregnant women replied that they want an instructor that is empathetic to pregnant women and one who shares information about issues surrounding pregnancy and the childbirth experience.

2.    The prenatal fitness instructor is one of the most important testaments of a good program. Exercise and fitness instruction is an art which requires knowledge, personality and skill. Therefore, instructors need to possess those important attributes to make the classes exciting and fun. Another important quality for an instructor to possess is a Prenatal/Postnatal Fitness Specialty Certification.  Healthy pregnant women are not “delicate,” but they do need to perform modifications to many standard exercises, and a certified Pre & Postnatal Specialist is well-versed in providing appropriate exercises and modifications.  When asked about what they look for in an exercise class, pregnant women explain that they want an instructor that is empathetic to pregnant women and one who shares information in classes about issues surrounding the childbirth experience.  One great benefit of prenatal and postnatal fitness classes is having other pregnant moms to share the experience with.

3.    Make sure that the prenatal fitness classes are offered on continuous basis. You will benefit from exercising at least two days a week for muscle strengthening and three days a week for cardiovascular fitness. ACOG recommends that pregnant women exercise on a regular basis, rather than intermittently, to reap the health benefits.

visit www.fit4birth.com for classes near you!