Edina doctors discuss the pros and cons of exercising when you’re expecting

Exercise is probably not the first thing on your to-do list before the baby arrives. It might rank far behind painting the nursery, shopping for car seats and researching cloth vs. disposable diapers. And it’s definitely not the easiest task as your expanding belly transforms your body and new aches and pains say hello. But in recent years, the baby bump has been making an appearance at the gym, local parks and swimming pools, as pregnant women are heeding the advice of their doctors and adding exercise to their pre-baby routine. We talked with three local doctors to get the scoop on how to safely add a little old-fashioned sweat to your pregnancy, and they all agreed: although not the simplest task to check off your list before the due date, exercising while you’re expecting can make for a happy and healthy pregnancy for both mommy and baby. For Dr. Jewelia Wagner at Clinic Sofia, exercise has always been a part of her life. As a former Division 1 collegiate volleyball player, Wagner has a special interest in sports and wellness that lead her to study exercise and pregnancy during her residency. After studying two groups of women, she found that those who maintained exercise and had regular motivational phone calls had “less complications overall and their self-esteem and satisfaction at the end of their pregnancy was much higher,” she says. Exercise at any stage of life is known to help release stress, increase energy and boost self-esteem, but is especially helpful during pregnancy, when energy is low, stress is high, and the mommy-to-be is adjusting to her new shape. Dr. Lindsay Darrah, from Obstetrics, Gynecology & Infertility, P.A., points out that exercise can improve mood and sleep patterns throughout pregnancy, among other things, but a regular workout routine really pays off in the delivery room. “Exercise may improve a woman’s ability to cope with labor and reduce the length of labor and risk of needing a Caesarean section,” she says. Wagner agrees: “Labor is a strenuous process, and if you have de-conditioned for nine months, that becomes more difficult.” Although delivery is challenging for all women, it poses extra hurdles for women who struggle with weight gain and associated conditions, such as gestational diabetes and pre-eclampsia or hypertension. As Wagner points out, such diagnoses may lead to excessive growth of the baby in utero, pregnancy and delivery complications, and preterm labor. Maintaining a healthy weight gain of no more than 10 to 15 pounds by exercising throughout pregnancy can help keep these conditions at bay, says Darrah. And for women who do develop gestational diabetes, “regular exercise can help manage blood sugars in a way that lets them potentially avoid taking medications,” she adds. Although doctors encourage exercise to aid in a smooth pregnancy and delivery, before stepping on the treadmill with baby bump in tow it’s important to take some precautions. “The biggest concern is joint instability due to the hormonal changes that occur during pregnancy,” says physical therapist Sarah Knight, who has helped many pregnant women at the Institute for Athletic Medicine in Edina. When coupled with lack of core strength, this can lead to back pain, she explains. Knight recommends swimming for minimal joint stress, and maintaining core strength by working on glutes, hips, back and pelvic floor muscles. “The biggest misconception is that core strength refers only to your abdominals … but as they become less effective [as your belly grows] the pelvic floor can substitute,” she explains. Personal trainers and doctors can provide specific strengthening exercises and modifications. In the end, pregnancy is a personal matter that varies from person to person, so there’s no magic routine to create the perfect pregnancy. Always clear an exercise program with your physician, and watch for any warning signs, such as dizziness, chest pain and loss of amniotic fluid, says Wagner. Many exercises, such as crunches, will need to be modified during pregnancy to avoid increasing abdominal pressure, and a growing belly changes your center of gravity, putting you at risk for falls, warns Darrah. But generally, if a woman worked out prior to pregnancy, she can safely continue. Darrah suggest keeping your heart rate under 150 beats per minute, and Wagner recommends 30 minutes of moderate intensity exercise a day via elliptical, walking, biking or yoga. She acknowledges there’s a gap in the medical literature, since pregnant women are difficult to study, but the simple fact remains that over the years exercise has been a part of many happy and healthy pregnancies.