Exercise is a craving pregnant women can give in to, research says

Wednesday, July 20th 2005, 12:10 pm

By: News On 6

SALT LAKE CITY (AP) _ Seven months into her second pregnancy, Michelle Hollingsed still logs 60 miles a week cycling up Mill Creek Canyon, Spinning at the gym or running through her Holladay neighborhood.

The 37-year-old won't be kept inside or inactive _ despite the warnings in some popular pregnancy books about the dangers of exercising.

``It doesn't make sense that we should take it easy,'' Hollingsed says. ``For me, exercise is as mentally stimulating and necessary as anything. I would be a mess if I tried to stop or back off.''

A growing body of research shows she and her baby are probably gaining other benefits, too, besides satisfying her own personal addictions to exercise and the outdoors.

Studies show active women have a lower chance of needing inductions, episiotomies or interventions, such as forceps, during labor. In addition, they're more likely to have shorter labors and leaner babies.

``It's a case of the mother being conditioned and toned enough for the marathon of labor,'' says Aneema Van Groenou, a Denver emergency-room doctor and author of The Active Woman's Guide to Pregnancy: Practical Advice for Getting Outdoors When Expecting.

Yet myths about the dangers of prenatal exercise persist, from fallen uteruses to jeopardized pregnancies.

The hugely popular Girlfriend's Guide to Pregnancy discourages exercise altogether, saying, ``Why risk it?''

Other books on pregnancy and even some doctors still reference obsolete recommendations from the American College of Obstetricians and Gynecologists (ACOG) that women stick to walking and keep their heart rates below 140 beats per minute _ an arbitrary number that marks different degrees of exertion in different women.

``OB-GYNs still say that, and it's just not true,'' says Brett McIff, a health program specialist at the Utah Department of Health. ``I know people who can go up a flight of stairs and get to 140. They say, 'I can't even walk normally?'''

In 2002, ACOG revised its guidelines to encourage pregnant women without complications _ including those who don't exercise regularly or at all _ to get 30 minutes of moderate physical activity a day. That's the same amount recommended for the general public to maintain a healthy weight and guard against health problems.

Numerous studies show that many of the maladies commonly endured by pregnant women can be alleviated, if not eliminated, by staying active.

And there are pragmatic reasons for exercise, too. Consider the following statistics for women who exercised regularly throughout pregnancy and carried their babies to term:

_ They report fewer backaches and other pains.

_ On average, they deliver their babies five days earlier.

_ The active phase of their labor is two hours shorter.

_ They need forceps or Caesarean section 14 percent of the time, compared with 48 percent of the time for non-exercisers.

_ They recover faster postpartum.

_ They're more likely to maintain a healthy weight one year after delivery. Babies benefit, too.

Studies have shown that babies of active moms are born leaner and lived in larger placentas as they were developing.

``It's an indication that they're having greater oxygen and nutrient exchange,'' Van Groenou says. ``All of this pays off down the line.''

For pregnant women with no obstetric or medical complications, even those who don't exercise regularly, there is no reason to forgo hiking, running, swimming, paddling or a host of other outdoor activities.

They just need to keep their doctors or midwives informed, adopt certain safeguards, understand the implications of pregnancy-related physiological changes and heed their bodies' signals when it's time to ease up, rest or stop.

``A lot of athletes are used to pushing through the pain and exhaustion, and during pregnancy, you have to turn that around,'' Van Groenou says. ``You need to listen to your body's own cues, which is a great lesson in preparing for what comes after pregnancy. You really have to pay very close attention to know what your baby's cues are and what she needs.''

Another thing to keep in mind: A pregnant body changes in more ways than the obvious, and those changes affect an expecting mother's stability, center of gravity and threshold for exertion.

For one, a hormone called relaxin loosens up ligaments and joints throughout the body, which means they're more prone to injury.

``Be careful about rolling ankles,'' McIff says.

In addition, a growing belly can throw off a pregnant woman's balance.

Together, these changes mean women should wear supportive gear and stick to smooth trails and paths when hiking, running or biking.

Much of this is instinctive. As active as Hollingsed is, she rides her bike differently when she's pregnant.

``I ride real defensively and more cautiously, and I choose good routes,'' she says.

She discovered other key strategies along the way, too: ``Running is a little challenging because I have to know where all the Port-a-Potties are.''

Also recognize that as pregnancy progresses, expectant moms may notice that they get winded more easily. That's because they probably do. A growing baby starts to crowd the diaphragm, which makes it difficult to take long, deep breaths.

The more that prospective moms exercise during pregnancy, however, the more efficient their lungs become and the less likely they'll need deep breaths.

Some outdoor activities are better left until after baby's birth.

Hockey, soccer, in-line skating _ anything that involves bouncing or potential abdominal contact _ should be avoided.

``Even horseback riding, because of the position of the pommel on the saddle, could be like a kidney punch to the little one,'' McIff says.

But in general, prenatal exercise is good.

Physical activity was a part of Hollingsed's life long before she was pregnant the first time, and pregnancy only reinforced her commitment.

She stepped back on the treadmill five days after delivering her son, and hopped on the bike 10 days after. She lost her pregnancy weight within six weeks and ``I had plenty of energy, put on a reasonable amount of weight, felt fine about the weight I was putting on, and I took it off real fast,'' Hollingsed says. ``I got everything I expected out of exercise.''