The benefits to both mother and child of exercising while pregnant are not breaking news. After research showed that when mom exercises it helps to strengthen the fetus' heart, prenatal yoga and the like became a massive industry. But even that was not enough motivation for some mothers. Which is understandable. People who aren't pregnant have a hard time exercising.
But here's a new reason to get out there.
First off, consider these "Youth and Cardiovascular Diseases Statistics" from the American Heart Association. Between 16 and 33 percent of children and teenagers are obese. Obesity, defined as excessive amounts of body fat, is a major contributing factor to heart disease and type 2 diabetes. And more and more children are being diagnosed with type 2 diabetes, which used to be a diagnosis reserved exclusively for people over 40.
So the earlier parents can intervene and begin building a healthy cardiovascular system in their children, the better. "In the womb" is just about as early as it gets.
And according to a study at the Kansas City University of Medicine and Biosciences, women who exercise while pregnant can actually improve the postpartum cardiovascular health of their children. The study followed 61 expectant mothers who exercised 30 minutes a day, 3 days a week in different forms of exercise. The workouts included power walking, running, weight lifting and yoga. The babies of the exercisers were actually born with lower heart rates than the babies of non-exercisers.
A low heart rate indicates that the heart is working more efficiently and is, therefore, more healthy.
But I don't want to see any pregnant ladies running marathons. Check with your doctor before you begin any exercise program. Chose moderate intensity exercises like walking, swimming or cycling. If you had been involved in running or strength training prior to your pregnancy than you can probably continue after receiving clearance from your doctor. After the first trimester, avoid any exercise that requires you to lay on your back. This article from the American Council on Exercise covers these points nicely.
The article also includes this sadly necessary warning that is so thoroughly written it bares quotation: "Also avoid sports and activities with increased risk of trauma or falling, such as ice hockey, soccer, basketball, gymnastics, horseback riding and downhill skiing. Scuba diving can be fatal for a developing fetus."
By engaging in a well-designed workout program while pregnant you can, quite literally, give your baby a head start towards a healthy heart.
