preconception exercise and weight for women

An important part of your preconception health plan should be starting an exercise program at least a few months before you plan on getting pregnant. If you’re already active, you may need to modify your routine. If not, then it’s time to start. Your preconception fitness level sets the stage for how active you can safely be while pregnant.

It is equally important to enter pregnancy at a healthy weight. Getting your weight in check during the preconception period is the safest bet for both you and your baby. Pre-pregnancy weight can determine your risk of weight-related complications during pregnancy, such as miscarriage, gestational diabetes and delivery complications.

• benefits of exercise
• safe and unsafe preconception exercises
• weight

benefits of exercise

To enjoy the benefits of a healthy, active pregnancy, an exercise routine should be established during the months prior to conception. This will give your body time to adapt to the physical requirements of exercise before the regular demands of pregnancy kick in. Even if you plan on trying a new mode of exercise during pregnancy, such as yoga instead of aerobics or cross-country instead of downhill skiing, it’s best to make the change in the preconception period.

A preconception fitness program that includes aerobic, strengthening and flexibility exercises can help prepare you for pregnancy. Aerobic exercise, such as walking, jogging, cycling and swimming, improves cardiovascular fitness and should be done three to four times per week. It can improve the transport of oxygen and nutrients to the egg, your sense of emotional well-being and sleep. If continued into pregnancy, aerobic exercise can help control weight gain and improve tolerance of discomforts like backache and constipation.

Strengthening exercise includes resistance or weight training, which should be done daily. This helps build lean body mass and strengthens the abdominals, upper and lower back, pelvic floor and lower body – the muscles which will be most taxed during pregnancy. Pelvic floor (Kegel) exercises can easily fit into your routine as well. Keeping the pelvic floor muscles strong can help make both the birth and recovery easier. These exercises also can help prevent urinary stress incontinence – the involuntary release of urine that often accompanies pregnancy.

Ideally, your strengthening routine should be balanced with flexibility exercises. Stretching and yoga help lessen the risk of muscle or tendon injury when you exercise, and are great ways to relax and reduce tension.

Starting a preconception exercise routine and sticking to it is never easy. But there are plenty of simple tips that can help make your new activity program a success.

• Get advice from your healthcare provider if you have never exercised before.
• Choose an activity you are going to enjoy, not one you will try to avoid.
• Set aside a regular time during the day so exercise becomes routine, such an evening walk with the dog or an early morning swim.
• Exercise with a friend for encouragement.
• Take it easy at first and don’t overdo it. If you are quickly fatiguing or cramping, then slow down. Keep in mind that too much exercise can affect fertility by significant loss of body fat.
• Do not ignore pain. If your body seems to be screaming “stop!”, then listen to it. You don’t want to injure yourself before getting pregnant.

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safe and unsafe preconception exercises

There are many activities you can start or continue in the preconception period that also can be safely enjoyed once you reach your goal of pregnancy. Because you may not know right away when you get pregnant, other activities should be avoided as they are considered unsafe in the first trimester of pregnancy. You should always ask your healthcare provider if you’re unsure whether a part of your fitness routine is safe.

Low-risk, safe preconception exercises	Activities that should stop two weeks before trying to conceive
Walking	Contact sports (soccer, ice hockey, basketball)
Stationary cycling	Mountain biking
Swimming	Diving
Water aerobics	Gymnastics
Tennis	Rock climbing
Yoga and Pilates	High-altitude exercise
Low-impact aerobics	Horseback riding
Volleyball	Scuba diving
Golf	Surfing
Rowing	Snowboarding
Jogging	Waterskiing
Dance	Downhill skiing

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weight

Preconception is not only the best time to start getting active but to achieve a healthy weight as well. The standard for determining healthy body weight is body mass index, or BMI. This number is calculated from a person’s weight and height to provide a reliable indicator of body fatness – from low to obese. Anyone can use the BMI chart to find their weight group. But it doesn’t tell the whole story, so should only be used as a guideline.

Women who start trying to conceive with a BMI in the normal range have the best chances of conceiving and having a healthy baby. Women with a BMI above or below the normal range have a higher risk of problems with conception, pregnancy and the long-term health of their baby.

Although you may be anxious to start trying, it will be better for you and your baby in the long-run if you try to achieve your healthy weight before conceiving. Some tips for success are:

• Set realistic goals and lose weight slowly. Losing weight too quickly may lead to hormonal imbalances that make it harder to conceive.
• Don’t be swayed by fad diets or products. These can actually be dangerous during the preconception period.
• Make exercise a part of your routine that you’ll enjoy.
• Choose a variety of healthy meals and snacks from all five food groups.

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