Many women joke around that pregnancy is the time to eat whatever you want to “please the baby” and to relax and not focus so much on keeping a certain figure. However, experts suggest that avoiding exercise during pregnancy really could harm your health -- specifically your mental health.
A recent study published in Psychology & Health states that exercising during pregnancy could reduce fatigue and boost mood.
After just four weeks of being involved in an exercise intervention group (which includes at least 30 minutes of moderate exercise at least four times a week) previously inactive pregnant women experienced a decrease in depression, anger, tension, fatigue and anxiety. They also experienced an increase in vigor, according to the study.
There were 56 participants, and the women were about 30 years old on average, and about 22.5 weeks pregnant. The study mentioned that between 60 and 75 percent of pregnant women are inactive, despite recommendations for exercise. Many pregnant women experience mood problems, and almost all experience some fatigue.
“These findings suggest that as little as four weeks of exercise participation is associated with decreases in negative mood states and anxiety among previously inactive healthy adult pregnant women,” the researchers concluded.
“From a psychological health perspective, these findings highlight the importance of continuing to promote exercise during pregnancy.”
Holly Parker, a licensed psychologist and exercise intervention expert, said in an email that the associations among mood disorders, fatigue and a sedentary lifestyle are influenced by several factors.
“Research suggests that body image dissatisfaction, which can occur as women's bodies change over the course of pregnancy, predicts the development of depression,” Parker said. “Given that exercise can help curb weight gain, this would also likely have a positive impact on body image.”
She said sedentary behavior can contribute to depression even in women who aren’t pregnant, as well.
“Research points to a connection between physical inactivity and feelings of fatigue,” Parker said. “When we consider this on top of the great physical demands of pregnancy, it's pretty understandable how pregnant women feel extremely tired when they aren't active.”
She said pregnant women who do exercise should make sure to talk to a physician to make sure certain exercises are okay for them in their particular condition. However, in general it’s fine to continue exercising at the same level as you are used to prior to pregnancy, and women can also start to exercise after pregnancy.
It’s not advisable to do certain exercises, such as heavy weightlifting and straining exercises, bicycle riding, scuba diving, and exercises involving laying on the back and on the stomach, she said.
Swimming and stationary cycling are good exercise options for pregnant women, as well as walking, jogging and low impact aerobic exercises.
Sylwia Wiesenberg, a fitness instructor and founder of Tonique Fitness, said in an email that endorphins released during exercise can really help pregnant women feel better about themselves.
“For many pregnant women it is hard to accept changes in their bodies, and working out can help them to feel better and maintain positive outlook,” she said. “Exercising also helps to fight water retention and helps circulation -- fighting swollen feet.”
She cautioned pregnant women to avoid exercises like crunches and sit ups, high jumps and elevating the heart rate too much.
Sarah Walls, the president of Student-Athlete & Adult Performance Training, Inc. has two kids and said in an email that she believes exercise is part of a healthy pregnancy.
“Priority should be placed on exercises that keep legs, hips, and lower and upper back strong,” Walls said. “Leg and hip strength are key to ensuring effective pushing during labor and ease of movement throughout pregnancy (i.e., walking up stairs).”
“The lower back needs to stay strong to avoid back pain as the uterus grows and changes the body’s center of gravity,” she added. “The upper back needs to stay strong for postural reasons that can impact daily living and pain [plus] injury long after birth.”
Some of her favorite exercises include: hip bridge with back on a bench and feet on the ground, dumbbell or bodyweight squat, single leg balancing exercises, quadruped bird-dog, and any rowing exercise.
Andres Fonseca, a psychiatrist, said in an email that exercise in pregnancy can help women avoid excessive weight gain and reduces the risk of diabetes, as well as improves mental health.
“Exercise might also help pregnant women gain confidence, take their mind off worries, get more social interaction and cope in a healthy way,” he said.
Sources:
Gaston, Anca and Prapavessis, Harry. Tired, moody and pregnant? Exercise may be the answer. Psychology & Health. Published July 10, 2013. Web. August 8, 2013.
http://www.tandfonline.com/doi/abs/10.1080/08870446.2013.809084#.UgOHg1Nu7cE
Parker, Holly. Email interview. August 6, 2013.
Wiesenberg, Sylwia. Email interview. August 7, 2013.
Walls, Sarah. Email interview. August 6, 2013.
Fonseca, Andres. Email interview. August 6, 2013.
Reviewed August 8, 2013
by Michele Blacksberg RN
Edited by Jody Smith