Studies show that three out of four women in the United States do not get adequate exercise. Researchers found that, at most, 23 percent of women engage in recommended physical exercise. The American Congress of Obstetricians and Gynecologists recommend for women who have uncomplicated pregnancies to get 30 minutes or more of moderate exercise daily on most days.(1)
Women who have uncomplicated pregnancies should get 30 minutes or more of moderate exercise daily!
One study assessed the belief systems surrounding exercise during pregnancy. Sixty-two percent of those who exercise during pregnancy believe that working out longer than 30 minutes is safe. Only 18 percent of women who chose not to exercise agreed.(2)
The study showed that most caucasian women believe that a brisk walk and swimming are safe, but when examining other ethnic groups, only 60 percent believed that walking was safe, and 67 percent felt swimming was safe.(2)
Study shows that women have mixed feelings about the safety of exercise during pregnancy!
A new study examined the positive effects of exercise before pregnancy. The study found that exercising up to five times weekly before pregnancy may help to prevent pelvic girdle pain. The study found that high impact exercise such as jogging, ball games and aerobics are most helpful.(3)
The complaint that most women have in pregnancy is pelvic girdle pain, which includes pain in the rear part of the pelvis, and at the joint where the pubic bone meets the front of the pelvis. This pain can last up to a year after the birth of the baby.(3)
High impact exercise in the three months prior to pregnancy can prevent pelvic girdle pain!
Pelvic girdle pain is linked to reduced physical activity during pregnancy. Researchers of the study examined whether regular exercise before pregnancy affects the risk of developing pelvic girdle pain. The study included 39,000 women who were expecting their first child between the years of 2000 and 2009.(3)
During the women’s 17th week of pregnancy, an ultrasound was completed and they were then asked about the type and frequency of exercise they completed three months prior to their pregnancy. At their 30th week of pregnancy, they were then asked about frequency and intensity of pelvic girdle pain.(3)
Those who reported pelvic girdle pain were more likely to be smokers, overweight, under the age of 25, and have a history of depression and low back pain. Those who reported no pain were more likely to have exercised between three and five times a week prior to pregnancy.(3)
The study concluded that women who completed high impact exercise were less likely to report pelvic girdle pain.(3)
If you are planning a future pregnancy, get up and start moving! It appears that hard work outs before pregnancy could mean less pain during pregnancy!