If a pregnant woman had a dollar for every self-help, parenting, or pregnancy book thrown her way while expecting, she’d need never return to the workforce. But no matter just how prepared you are for pregnancy, childbirth is, by its very nature, a territory known for delivering the unexpected. There’s always something we find ourselves questioning or advice we heed, and when it comes to exercise and pregnancy, scientists have been debating the topic for years.
Generally, the advice these days when it comes to healthy women and pregnancy is that they should aim for 150 minutes of moderate exercise per week, spread over at least three days. This was offered in a 2019 consensus statement published in the British Journal of Sports Medicine, that also went on to outline further guidance for pregnant women. Now, a new study has explored the impact of exercise on the placenta, with researchers from the Western University in Canada examining the properties of the placenta immediately after birth in a group of pregnant women assigned to mild, moderate or no exercise. Published in the Medicine & Science in Sports & Exercise journal, the results offer a great insight into the benefits of exercise not just for pregnant women, but their foetuses too.
In the study, 21 women between 16 and 20 weeks of pregnancy were assigned to meet the goal of 150 minutes of exercise with a mix of stationary cycling, stair-climbing, or exercise classes, with target heart rates of either 30 per cent or 70 per cent of heart rate reserve, situating their exercise in low to moderate intensity. Another eight women voluntarily did not exercise.
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While it’s important to note that all the women in the study gave birth to healthy babies, the study sought to examine the formation of new blood vessels in the placenta. To do so, a sample of the placenta was collected for analysis within an hour of delivery. Though exercise is known to promote the formation of new blood vessels in order to deliver oxygen-rich blood to muscles more efficiently, whether it does so for the foetus was unclear.
Interestingly, the study found that there was a significant increase in levels of angiogenin, the key protein involved in stimulating blood vessel formation, in both exercise groups. There was little difference between those who did mild and moderate exercise, and no differences when it came to markers of low oxygen or other potential negative adaptations.
Basically, the study seems to support the evidence that already suggests exercise is greatly beneficial for pregnancy and women are encouraged to stick to the guidance of 150 minutes of exercise per week. As many have noted, keeping fit during pregnancy is essential, and for most what is hard is the disappointment of being unable to exercise. For some women, this is a result of problems like gestational diabetes or intrauterine growth restriction, conditions that exercise could actually prove helpful for.
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Having said that, not all exercise is equal and the verdict is not out yet on just how hard pregnant women can train without seeing negative impacts. The rule of thumb has long stood with the suggestion that women should avoid getting their heart rate above 140 beats per minute, but many believe this to be outdated. Studies on Olympic athletes which saw them complete treadmill tests to exhaustion suggest that there is no evidence of lasting negative outcomes but still, researchers remain cautious when it comes to giving advice on exercising hard while pregnant. As many will be quick to tell you, the key thing is to seek medical advice, listen to your body, and ensure you stay hydrated and fed, and are alert to any discomfort.
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