Prenatal weight gain: Is it okay to exercise during pregnancy?

       So recently I was asked by my friend what she should do for exercises seeing she is pregnant. I wasn't quite sure what she should do aside from a few basic moves because for as long as I studied and went to school for, we didn't learn prenatal exercise! I did, however, do a small brochure on prevention of weight gain during exercise.

       I guess it would do me good to participate in a little continuing education especially since I live on an army base and there are plenty of women I know who are having babies. Anyway, you can visit the educational link yourself or feel free to read what I have to say about prenatal exercise...and don't worry because I didn't just make it up.

     Also, it would be REALLY beneficial for you ladies to check out this website for some really helpful hints on what types of activities to do during your pregnancy. If you click on the italicized link it should take you directly to it.

    Weight gain is a common side effect of pregnancy. There are different levels of weight gain depending on how much you weigh pre-pregnancy. Depending on how much you weigh before your pregnancy will depend on how much you should gain during the entire pregnancy cycle. Below are the approximate number of pounds gained during the entire pregnancy based on your weight and BMI.

Type                                     BMI                  Avg. # of lbs.

Underweight                     >19.8                                       28-40

Average                               19.8-26.0                               25-35

Overweight                       26.1-29.0                               15-25

Obese                                   <29.0                                       15

     In the first twelve weeks gaining 2-4 pounds is considered healthy and then 1 pound per week for the remainder of the pregnancy. If you are having twins then the average woman can expect to gain 35-45 lbs. where the first 2-4 lbs. will be gained in the first twelve weeks and about 1 ½ lbs. per week for the remainder of the pregnancy.

Where does the extra weight go?

    The extra weight goes to the parts of the body produced or being used during pregnancy.

Baby                                                                                                            >8 lbs.

Placenta                                                                                                      2-3 lbs.

Amniotic fluid                                                                                            2-3 lbs.

Breast tissue                                                                                              2-3 lbs.

Blood supply                                                                                              4 lbs.

Fat stores for delivery and breast feeding                                             5-9 lbs.

Uterus increase                                                                                          2-5 lbs.

Prevention

    The first thing you need to know before you get pregnant is that you are going to inevitably gain weight throughout the pregnancy cycle. When you get pregnant talk to your health care provider and ask what the healthy weight gain range is for your body and baby.

Eating a healthy, balanced diet will help deliver the nutrients and allow your baby to grow at a healthy rate.

MYTH: It is a myth that when you are pregnant you need to eat for two. The fact is you only need to take in 100-300 more calories than you normally eat. You do not want to consume less or lose weight during your pregnancy. It is not safe.

Eating Proper and Balanced Meals

    There are six small steps you can take to prevent pregnancy weight loss and excess weight gain.

·         Eat six small meals every day.

·         Carry quick and healthy snacks on hand like nuts, raisins, dried fruit, cheese, crackers, or yogurt.

·         Spread peanut butter on toast and fruit like apples, bananas. One tablespoon provides an extra 100 calories to your daily intake.     

·         Adding non-fat powdered milk to mashed potatoes, hot cereal, and scrambled eggs adds vitamins and minerals to your diet and extra calories.

·         Add condiments like cream cheese, sour cream, butter, and jelly to your food.

Slowing Weight Gain

·         When eating out at fast-food restaurants choose foods low in fat like a side salad, broiled chicken, and vegetables. Avoid eating fried foods.

·         Avoid whole-milk products. Even though you should get 4 servings of milk daily they should be low-fat or non-fat dairy.

·         Limit sweet or sugary drinks. Drinks like fruit punch and soda have little or no nutrients and add extra empty calories.

·         Don’t add salt. Adding salt makes your body retain water. Thus, adding extra weight.

·         Limit sweets and high calorie snacks. Like sweet or sugary drinks, high calorie snacks have little or no nutrient value and add unwanted pounds.

·         Use fats in moderation. Be careful when using condiments that are high in fat and sugar like butter, oil, gravy sauces, sour cream, cream cheese, dressings, and mayo.

Prepare meals using low-fat cooking methods like baking, broiling, and grilling.

For those who have trouble maintaining their weight, Weight Watchers is a great form of support. It allows you to track your food in a daily journal and promotes exercise. It even includes giving pregnant women a healthy amount of extra “points” on a system called the points system. However, it is still important to talk to your health care provider before doing so.

Exercise

    Do whatever exercise you did before you became pregnant. If you did not exercise then start slowly and ease in to it. Some women say that exercising during pregnancy eases discomfort and can make labor much easier.

Oxygen Fitness magazine has a spread every month for pregnant women. It gives information on how to perform exercises safe and effectively.

Risk Factors

    Lack of a nutritional diet and exercise are two major risk factors for gaining too much weight during pregnancy. Increased weight gain can lead to several risk factors for your baby, so it is important to gain weight slowly and properly during your pregnancy cycle.  An increased weight gain during pregnancy above the normal limit can lead to an overweight child. A decreased weight during pregnancy can lead to an underweight baby. Too much weight gain is also a risk factor for diseases such as high blood pressure or sleep apnea. Depending on whether you are eating a balanced diet can also affect your baby if your baby does not get the proper nutrients it needs to grow healthfully.