The League of Extraordinary SuperMoms: Can I exercise?
Thirty-some-odd weeks pregnant. Weighing in at over 140lbs. A first time mom. I’ve been fortunate to be able to continue exercising this far along into my nearly geriatric pregnancy. What has motivated me?
I’ve been inspired by seeing many professional female athletes I admire going through pregnancy and staying active. And when I say active, I mean still logging double-digit hours of training per week with some modifications.
That growing conglomeration of cells in the uterus was coming along for runs, rides, swims, and gym sessions. Is this normal? My own mother couldn’t contain her alarm when I told her early on that I was continuing to exercise. My defence? “My doctor said it’s fine!”…Which is the verbal equivalent to the shrug emoji. Not sure why it’s OK, but that’s what I’ve been told.
I didn’t do any reading or research to understand the why. Why was it safe for me to keep exercising and “just dial back the intensity a bit”? Do I have to stop all my activities and start doing yoga full-time? What are the risks and benefits?
Well, let me introduce you to the 2019 Canadian Guideline for Physical Activity throughout Pregnancy, a consensus statement that has received the support of numerous organizations within Canada and abroad. A similar guideline was released in the US in 2018 that contains an immense amount of detail for special populations like athletes.
I’ve listed my key takeaways from these documents below for pregnancies without complications, but before I continue, it is important to stress that everyone, and every pregnancy is different, and that’s ok! I come from a triathlon background, so I have the potential to do more than someone who was sedentary. Not to mention we cannot predict when complications might arise. Always check in with your physician/OB to make sure exercise during pregnancy is appropriate! This does not replace medical advice from a professional!
EXERCISE AT A MODERATE INTENSITY FOR AT LEAST 150 MINUTES/WEEK
You know how most people should be exercising due to overwhelming evidence that tout the health benefits of exercise? Then it should come as no surprise that there is a growing body of research that shows how exercise can have a positive impact on pregnancy, regardless of activity level prior to being pregnant. And we are talking some SERIOUS benefits including but not limited to:
decreased risk of complications like gestational diabetes, gestational hypertension, and preeclampsia
decreased risk of depression
lower incidence of Cesarean delivery
less likely to experience excessive weight gain (all that “eating for 2” is a bit of a myth)
no increase in risk of miscarriage, poor fetal growth, or preterm birth
What if you’re an elite athlete (like power-mom Sarah True here) or have a long history of training for several hours per week leading up to the pregnancy?
Good news! It appears moderate to vigorous activity does not negatively impact the fetus. But special attention should be paid to keeping hydrated and increasing caloric intake to support baby and your training. Avoid impact sports that could lead to blunt trauma, steer clear from using the Valsalva manoeuvre (holding your breath) while doing lifting, and decrease the loads you would typically lift.
LISTEN TO YOUR BODY - THE PHYSIOLOGICAL CHANGES WILL DICTATE WHAT YOU CAN AND CANNOT DO
To facilitate that growing fetus in your body, there are some impressive physiological changes happening in your body that will impact your ability to exercise. So what is going on?
A changing centre of gravity and sudden weight gain can lead to low back pain. As with most back pain patients I see in clinic, it is recommended to strengthen your low back, hips, and core through safe, guided exercises.
Shrinking lung capacity with your growing bump will make aerobic efforts feel tougher and anaerobic efforts nearly impossible. It will force you to slow down, and that’s ok! The neat thing is that continued aerobic training during your pregnancy can increase your aerobic capacity. I guess the body never stops adapting to stress!
Temperature regulation during exercise is important to avoid overheating, especially in the first trimester. Drink water, and avoid exercising during peak heat. Although it is still recommended that you avoid the hot tubs and saunas to avoid increasing your core body temperature to a dangerous level, is has been suggested that if you control for climate, your core body temperature should not increase to those concerning levels with exercise.
Final thoughts?
At the end of the day, there is no denying that exercise is just straight up good for you and baby. If you are currently having a healthy pregnancy without complications, and you’ve passed the morning sickness phase (side note: why even call it that when you can be sick at any point during the day?), it’s time to get up and move your body around!
Regardless of if you’re new to exercise, are taking up powerwalking, or completing a mile in under 5:30 at 9 months pregnant (I can’t run a mile that fast when not pregnant…), you’re all members of the League of SuperMoms.
*Shout out to the Bluewater Triathlon in Sarnia for the foretelling race T-shirt! I’ll have to go back in 2022 to defend my crown!
