What kind of exercise is best during pregnancy?

During pregnancy, exercise is important. It keeps the joints limber, burns calories, increases cardiovascular health and helps to regulate blood sugars. Additionally, regular physical activity outdoors helps to ward of depression and anxiety.

What do you enjoy doing? Sometimes the word “exercise” brings to mind sweaty drudgery. Many people enjoy pumping iron in the gym or running through the park. Others may prefer dancing, yoga or walking with Fido. It can be helpful to think of “joyful movement”. Our bodies were made to move and function best when we take care of our physical health.

Pregnancy is not the time to begin a new heavy-duty regiment; if you were an avid cyclist before you got pregnant, it is probably okay to continue that for as long as you and baby tolerate it well. If, on the other hand, a work-out for you means carrying laundry up the stairs - now might be a good time to begin incorporating more regular activity.

How do I know if I am overdoing it?

Always keep in touch with your midwife or doctor about their recommendations for physical activity in pregnancy. Consistent and moderate activity 3-4 times per week for at least 30 minutes is a general guideline. IF you experience any of the following, contact your care provider immediately:

*labored breathing/shortness of breath - you should be able to carry on a conversation while exercising

*sharp or sudden pain that does not subside with rest

*bleeding or unusual discharge

Where can I go for further information?

*https://www.babycenter.com/pregnancy/diet-and-fitness/benefits-of-exercise-during-pregnancy_7864

*https://www.healthline.com/health/fitness/exercises-to-avoid-while-pregnant

*https://www.pregactive.com/blog/best-exercises-for-third-trimester-pregnancy

References

Davis, E., & Harrison, L. (2019). Heart & Hands: A Midwife's guide to pregnancy and birth. Ten Speed Press.

King, T. L., Brucker, M.C., Osborne, K, Jevitt, C. M. (2019). Varney’s midwifery (6th ed.). Burlington, MA: Jones & Bartlett Learning.

Romm, A. (2014). The natural pregnancy book: Your complete guide to a safe, organic pregnancy and childbirth with herbs, nutrition, and other holistic choices (3rd ed.). Berkeley, CA: Ten Speed Press.

How important are thyroid function and progesterone levels in pregnancy?

We are learning more all the time about the role of thyroid function and progesterone levels in pregnancy. Let’s look at one thing at a time:

Thyroid function naturally declines some during pregnancy. It can lead to feeling sluggish and unwell. Holistic providers may have a much narrower range of “optimal” than mainstream medical people. Your initial prenatal labs can give us a picture of how your thyroid is functioning overall. Repeat labs may be necessary. Connecting with an endocrinologist may help you to feel your best if and when thyroid medication is indicated.

With conception, the corpus luteum produces progesterone to maintain the pregnancy until the placenta can take over. Low progesterone levels can correlate with miscarriage. The Pope Paul VI Institute NaPro chart can be found at:

https://naprotechnology.com/progesterone/#:~:text=Figure%2055%2D4%2C%20p.%20731%20from%20the%20NaPro%20textbook.%20The%20four%20zones%20of%20progesterone%20shown%20using%20the%20DPC%2DRIA%20assay.

Bioidentical progesterone via vaginal suppositories or injection may help the body to maintain a pregnancy. Serum progesterone levels can be followed with lab tests. An endocrinologist can determine if supplementation can be stopped at a given point, or it can be continued until shortly before birth.