Exercise and Preconception

FERTILITY MAGAZINE • VOLUME 10 • WWW.FERTMAG.COM

by Michele Brown, MD, FACOG and Kristi Cristello, BS, MEd

Joseph Pilates, creator of the popular fitness program, said “Physical fitness is the first prerequisite of happiness.” The same can be said for pregnancy A healthy well nourished and fit body and a sound mind are best prepared to tackle the stresses of pregnancy. Preparing your body for pregnancy will not only it increase your odds of becoming pregnant, it will also promote a healthy and enjoyable pregnancy and a favorable outcome.

Physical fitness is an excellent way to optimize your body and your spirit. Attaining the proper level of fitness just prior to conception is extremely important, but often ignored.

A well-rounded exercise program incorporates strength training, cardiovascular activity, and flexibility. The program should be planned so it can continue into the pregnancy. The American College of Obstetrics and Gynecology recommends that women who are accustomed to aerobic exercise should be allowed to continue their exercise program during pregnancy. They caution against starting new programs or intensifying existing programs when pregnant. With this in mind, the importance of preparing for pregnancy by creating your own exercise program is even more evident.

In some cases exercise is not recommended in pregnancy. Women with heart conditions, multiple pregnancy, or other pregnancy complications may need to avoid physical activity when pregnant.

You should consult your physician before starting an exercise program. It may also be advisable to consult an experienced trainer who can design an individual program that can be continued during pregnancy.

When should I start?

In order to accustom the body to exercise and planning a pregnancy, you should start the program at least 6 months before becoming pregnant. If you are a novice, you may need some guidance in designing an exercise program that is right for you. If you already exercise, adjustment to the existing program may be needed with pregnancy in mind: i.e. high impact exercise should be modified. Women who engage in extreme physical activities may need to scale down.

What should my goals be?

Individual goals should be set. Often a new fitness program has to be laid out. For most people getting into the routine is sometimes the hardest part. In some cases exercise is part of a weight reduction program. In other cases an existing routine needs to be adjusted for pregnancy. Goals and progress should be reassessed periodically, and adjusted as necessary.

What should be included in the program?

To prepare the body for the rigors of pregnancy, a well-balanced exercise program should combine strength training (especially targeting the pelvic muscles and the torso), with aerobic exercises. Pilates and yoga are excellent exercises to increase flexibility. Weight training should be included in the program as well as some form of aerobic exercise. It is of utmost importance to design a program that is not too difficult to execute, fun to do, and one that uses minimum equipment. By doing so, long term compliance can be assured.

Pilates

Joseph Pilates devised his unique conditioning program after looking at various forms of ballet, yoga, martial arts, the movement of animals, and strengthening programs. His program is simple in theory and effective in execution. The exercises can be done at home without any equipment. Pilates provide both strength training and flexibility. Any type of stretching counts as flexibility. This can be done every day. It helps to prevent injury and is a great stress reliever.

Yoga

This ancient technique can easily be adjusted for pregnancy, and is an excellent way to reduce stress and attain a flexible and limber body. It can also be carried out at home without the need for expensive equipment.

Strength training

A good program works all muscle groups at least 2–3 times per week, without working the same muscle group two days in a row. The body needs at least 24–48 hours to recover from strength training, in order to obtain the best results. The major muscle groups are: chest, back, shoulders, biceps, triceps, legs and abdominals. Dumbbells and weight training machines found at gyms work well for targeting those specific muscle groups. Weight training in a circuit burns more calories than jogging, and should always be incorporated into a weight loss program.

Cardiovascular exercise

Walking, jogging, spinning, and step aerobics are all forms of exercise that can safely be done in pregnancy. Ideally, the heart rate should be monitored to ensure that the workouts are progressive in nature and within normal ranges. Generally speaking, women of childbearing age can safely train to a heart rate of 125–145 beats per minute. At least 2–3 hours per week of this type of exercise is recommended. That can be a simple power walk five days a week for 30 minutes. Cross training can prevent injury, so try many different activities. One or two lower-impact workouts such as cycling or stair climbing can also be helpful.

Weight and fertility

One must be aware that extremes of weight can be a factor in one’s ability to conceive. Excessive exercise can interfere with your ovulation or with your cycle and thus prevent you from becoming pregnant or contribute to early pregnancy loss. The same is true for low body fat. Low body fat can slow down the production of estrogen, a hormone necessary for ovulation. Overweight women have to watch for diabetes and high blood pressure. Ovulation dysfunction is also common in women who are overweight. Losing weight through diet and exercise can help manage those conditions.

Email to a Friend

This entry was posted on Sunday, June 14th, 2009 at 12:48 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.