Yoga. Yoga practice, which involves rhythmic stretching movements and breathing have been found to positively affect mood and may have clinical potential as a technique for improving and stabilizing mood. A study comparing yoga to aerobic exercise found that men have significantly lower levels of tension, fatigue, and anger after yoga than after swimming. (Yoga and swimming tended to produce equal benefits in women.)
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Effect of Exercise on Pregnancy
Moderate exercise in healthy pregnant women does not increase the risk for miscarriage, preterm labor, or rupture of the membrane. Not exercising increases the risk for complications, including low-birth weight babies. Exercising increases the fetal heart rate, which in turn protects the baby.
Healthy women with normal pregnancies should exercise at least three times a week, being careful to warm up, cool down, and drink plenty of liquids. Many prenatal calisthenics programs are available.
The following are specific exercises that may benefit the pregnant woman:
- Swimming and water aerobics may be the best option for most pregnant women. Swimming has special benefits for those with fluid buildup. Water exercises involve no impact, overheating is unlikely, and swimming face down promotes optimum blood flow to the uterus.
- Performing yoga exercises under the guidance of informed instructors can be very helpful.
- Walking is also beneficial.
To strengthen pelvic muscles, women should perform Kegel exercises at least six times a day. This involves contracting the muscles around the vagina and urethra for three seconds 12 to 15 times in a row.
Experts generally recommend the following precautions for pregnant women who exercise:
- Fit women who have exercised regularly before pregnancy may work out intensely as long as the physician approves and no discomfort occurs.
- As a rule, for previously sedentary low-risk expectant mothers, the pulse rate should not exceed 70 - 75% of the maximum heart rate or more than 150 beats per minute. (In one study, such women exercised to 150 to 156 beats per minute three times a week without any harmful effects, but any woman should check with their physician before embarking on such a program.)
- According to one study, vigorous exercise may improve the chances for a timely delivery. All pregnant women, however, should avoid high-impact, jerky, and jarring exercises, such as aerobic dancing, which can weaken the pelvic floor muscles that support the uterus.
- During exercise, women should monitor their temperature to avoid overheating, a side effect that can damage the fetus. (Pregnant women should not use hot tubs or steam baths, which can cause fetal damage and miscarriage.)
Note: Strenuous exercise may affect the flavor of breast milk for a short time afterward. Nursing mothers who engage in such activity might want to wait about an hour after exercising before they feed their infant.
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