Mamas on Bedrest: Dr. Linda Burke-Galloway Reviews Updated Recommendations for Exercise During Pregnancy

June 28th, 2011

The post below was written by one of my idols and mentors, Dr. Linda Burke-Galloway. Dr. Burke-Galloway is an OB/GYN who practiced for years providing care to high risk pregnant women. She is now a nationally recognized patient advocate, a legal expert in cases involving high risk obstetrics and Medical Malpractice and is the author of The Smart Mother’s Guide to a Better Pregnancy. In this post from her blog, she reviews ACOG’s Guidelines for exercise during pregnancy.

Exercise while pregnant has always been a controversial issue. The days of of “eating for two” to justify inappropriate eating habits is passé. Nine years ago, The American Congress of Obstetrician-Gynecologists published guidelines regarding exercise and pregnancy. Essentially they recommended 30 minutes or more of moderate exercise each day for pregnant women in the absence of medical or obstetrical complications. The Center for Disease Control’s (CDC) recommendations for an “active lifestyle” does not exclude pregnancy.

In the June 2011 issue of Obstetrics and Gynecology, Gerald Zavorsky, Ph.D and Lawrence D. Longo, MD, wrote an excellent article on exercise and pregnancy. They recommend exercise intensity that increases the heart rate to at least 60% of its maximum capacity during pregnancy to reduce the risk of gestational diabetes. Other recommendations for pregnant women are as follows:

• Pregnant women aged 18 to 45 may do 8 to 10 muscular strength exercises for one to two sessions per week on nonconsecutive days. One aerobic training session can be replaced by a muscle strengthening session in the weight room or at home

• Use lighter weights and more repetitions. If you usually perform leg presses with 35 lb for 8 to 12 repetitions, try 20lb for 15 to 20 reps.

• Avoid walking lunges because they may rise the risk of injury to connective tissue in the pelvic area

• Be careful with free weights because they may involve the risk of hitting the abdomen. Use resistance bands instead that offer different amounts of resistance and varied ways o do weight training and should pose minimal risk to the abdomen

• Try not to lift while flat on your back. In the second and third trimesters, lying on your back may cause the uterus to compress a major vein that could limit oxygen received by the fetus

• Zavorsky and Longo recommend that you listen to your body. If you feel muscle strain or excessive fatigue, modify the moves and reduce the frequency of the workouts.  “Pregnancy is not the time to perform heavy weight lifting.” Instead, they should do muscle strengthening exercises according to the prescribed guidelines because it will burn calories and increase the resting metabolic rate.”

As always, please consult your physician or healthcare provider prior to starting an exercise program and remember, a healthy pregnancy doesn’t just happen. It takes a smart mother who knows what to do.

While Dr. Burke-Galloway’s post is directed towards women having uncomplicated pregnancies, once again I want to reiterate that Mamas on Bedrest need to “exercise” as well.

OB’s and Midwives emphasize the benefits of weight management, maintenance of cardiovascular endurance, maintenance of muscle strength and tone as well as a decrease in the overall aches and pains of pregnancy as the main reasons women should engage in regular prenatal exercise.  Secondarily, they emphasize exercise as a way to ward off Gestational Diabetes and possibly Gestational Hypertension which may lead to pre-eclampsia. All of these benefits of prenatal exercise are even more important to mamas on bed rest, women who are at increased risk of these complications (if the don’t already have them!).

Very few OB’s recommend specific exercises for women on bed rest. For that specific reason I developed Bedrest Fitness. It is a simple yet effective set of exercises that women can do while in bed. I also want to add that women on bed rest should regularly stretch, I recommend hourly, to maintain circulation and to decrease the risk of developing bed sores as well as blood clots in the legs.

As Dr. Burke-Galloway stresses, always check with your health care provider before starting any sort of prenatal exercise program. If ysou have questions about exercise while on bed rest, send an e-mail to info@mamasonbedrest.com. And for those interested in more structured and supervised exercise for women on bed rest, join us this fall for online Bedrest Fitness Classes! Details and registration will be available soon!

LIsten to the Mamas on Bedrest Podcast Interview with Dr. Linda Burke-Galloway Here.

One response to “Mamas on Bedrest: Dr. Linda Burke-Galloway Reviews Updated Recommendations for Exercise During Pregnancy”

  1. I admire the way SS takes it’s business seriously and really tries to listen to customers and cares about them. Something that the competitors (of course) also do, but not in this extend. The problems that occurred last week may never happen for a cloud service, but I’m confident that SS is ashamed of this and will do their best to let this never happen again. Technical hiccups just happen; it’s the way how to react to them is what matters.

Leave a Reply

Your email address will not be published. Required fields are marked *