Exercise During Pregnancy
A frequent question I get asked is can I exercise in pregnancy. The answer is yes! Being active and exercising throughout your pregnancy can help you feel better and keep your weight gain at a healthy level. Additionally, it may prevent or treat gestational diabetes, increase your energy, improve your mood, help you sleep and promote strength and endurance.
What activities are safe?
A good rule of thumb is to maintain the activities you have been doing. If you were a runner before you became pregnant – you may often keep running at that same level. However, if you did not run prior to becoming pregnant you don’t want to start training for a marathon. Other activities that are safe include walking, swimming, cycling and aerobics. If it has been awhile since you last exercised it is a good idea to start with walking as little as 5 minutes a day and add 5 minutes each week until you are active for 30 minutes a day.
What activities should be avoided?
Any activity that places you at high risk of falling or involves contact should be avoided. Also, avoid activities that involve jumping, jarring motions or quick changes in direction. Activities include but are not limited to those listed below.
Downhill skiing
Gymnastics
Water skiing
Hockey
Basketball
Soccer
Scuba diving – places baby at risk of decompression sickness
What are warning signs?
You should stop exercising and call your doctor if you experience the symptoms listed below.
Vaginal bleeding
Leakage of fluid from your vagina
Contractions
Dizziness or shortness of breath
Headache
Muscle weakness
Decreased fetal movement
Other things to consider?
Wear a bra that provides good support
Drink plenty of water
Avoid getting overheated or dehydrated
Make sure you consume the daily calories you need during pregnancy
Remember – this information pertains to patients who are healthy with an uncomplicated pregnancy. If you have any health issues or any complications in your pregnancy talk to your doctor before you begin an exercise routine.
The Coffee Controversy
There is not great evidence regarding the safety of caffeine in pregnancy. The general consensus among most OB/GYN’s is that it is ok to have some caffeine in pregnancy – approximately 1 cup of coffee a day or 200 mg of caffeine. Caffeine does dehydrate you so if you’re drinking a cup of coffee make sure you’re also drinking water and staying hydrated.
Travel During Pregnancy
The best time to travel is during the middle of your pregnancy – usually between 14 and 28 weeks. Traveling before an ultrasound has confirmed an intrauterine pregnancy is not advised. You are at risk for miscarriage, ectopic pregnancy and spotty bleeding. Your body is adjusting to pregnancy and you may be experiencing nausea, vomiting and significant fatigue. After 28 weeks it can be hard to move around or sit for prolonged periods of time. It is generally advised not to travel after 36 weeks. Some airlines restrict travel in the last month of pregnancy (36 weeks) or require a medical certificate. The cutoff point for traveling internationally is often earlier.
If you are traveling during pregnancy:
Make an appointment with your doctor a few days before your trip
Bring a copy of your medical record
Do NOT stay stationary. You should get up and walk around or get out of the car every few hours.
If you are traveling out of the country check the CDC for travel alerts, safety tips and recommended vaccinations. Do not travel to areas where there is a risk of Malaria.
*** If you are having any complications in your pregnancy talk with your doctor before you travel.
Weight Gain During Pregnancy
A frequently asked question concerns what is a healthy amount of weight to gain during pregnancy. This is a great question because paying attention to weight gain in pregnancy can have benefits for mom and baby now and in the future.
The amount of weight you should gain during pregnancy is based on your pre-pregnancy body mass index (BMI). Your BMI is based on your height and weight. You can calculate your BMI on the CDC website.
If you are underweight and have poor weight gain you are at risk for having a baby that is small. If you are overweight or obese you are at higher risk of developing gestational diabetes, hypertension, preeclampsia and having a cesarean delivery. Taking the steps to be at a healthy weight when you attempt to get pregnant and watching your weight gain while pregnant can help prevent the above conditions.
We are here to work with you. Please talk to your doctor if you have questions.
Prenatal Vitamins
Start taking a prenatal vitamin approximately 3 months before you begin trying to conceive or when you find out you're pregnant. Any prenatal vitamin is fine – including the generic brands. It is a good idea to look at the contents and confirm it has 400 mcg of folic acid.
Is it safe to eat fish?
Yes! Fish is good for you and your baby's developing brain. However, it is important not to get too much mercury. The MN department of public health has a list of what fish and how much you should consume if you are pregnant or trying to become pregnant.
What about the prescriptions I’m already taking?
Continue your prescription medication – However, you should notify your provider when you find out your pregnant to make sure the medication is safe in pregnancy
Other Things to Avoid
Smoking/Vaping – try to quit if you’re a smoker
Alcohol – even small amounts can affect your baby
Changing the cat litter if you are pregnant
Smoked seafood
Raw seafood or shellfish
Deli meat unless you reheat it so it is steaming hot
Unpasteurized cheese and dairy products. Soft cheese can contain Listeria which can cross the placenta and cause an infection in the fetus. Soft cheeses include
Brie, Feta, Blue cheese, queso blanco and queso fresco as well as others.
Listeriosis in Pregnancy
Do you wonder why you can’t eat deli meat?
Have you recently watched the news and seen a recall of a food contaminated with Listeria?
Listeria is a bacteria that is found in the environment and frequently transferred through food. Pregnant women are more susceptible to infection by listeria. If they become infected with this bug it can cause an infection called Listeriosis and this can have significant consequences for the baby. This is why we tell pregnant patients avoid foods with a high risk of contamination. These include deli meats, hot dogs, refrigerated smoked seafood, unpasteurized soft cheeses, unpasteurized milk and unwashed raw produce.
How to Prevent Infection?
Avoid high-risk foods listed above.
What if I ate something that has been recalled because of listeria contamination?
If you are pregnant and have eaten something that has been recalled you may or may not need testing and treatment. This depends on if you have symptoms. Signs of an infection include fever, headache, body aches, nausea, vomiting and diarrhea.
If you have no symptoms – no testing or treatment is required. Notify your doctor if you develop symptoms within 2 months of exposure. If you have minor symptoms but no fever – you should notify your doctor. If you have a fever greater then 38.1°C (100.6°F) and symptoms – you should notify your doctor. You likely will need treatment with antibiotics.