5 Exercises That Help Obese Women Avoid Complications During Pregnancy

Obesity can be of three types (1) 

• Class 1 – BMI 30-35
• Class 2 – BMI 35-40
• Class 3 – BMI 40+

Class 3 obesity is the most prone to health issues. Obesity is on the rise all over the world. Many countries facing malnourishment issues are seeing an increase in the number of obese cases. This is because countries having malnourishment, now have better access to food. Unfortunately, most of these foods are high in calories and low in nutritional value.

Why Is Obesity Unsafe During Pregnancy?

Many women go on to have perfectly healthy and safe pregnancies despite being overweight or obese. However, studies show that higher maternal weight before pregnancy can increase the risks for the pregnancy itself. Obesity during pregnancy can be risky in the following ways (1a).

1. Preeclampsia

Preeclampsia is a common complication in pregnancies. It is when the maternal blood pressure is too high and can cause damage to the baby’s organs or even lead to a premature birth. Women who are not obese also suffer from preeclampsia. However, being obese increases the risks of high blood pressure during pregnancy.

2. Gestational Diabetes

This is another common health issue during pregnancy, that many women face, irrespective of their weight. Being obese increases the risk of gestational diabetes as well as type 2 diabetes after delivery. If the blood glucose levels get too high, they can impact the baby and lead to birth injuries.

3. Blood Clotting Problem

Being obese during pregnancy increases your risk of Venous Thrombo Embolism (VTE) – a blood clotting problem where the blood clot can reduce or completely stop blood flow in some blood vessels. VTE can become very dangerous if not addressed in time.

4. Sleep Apnea

Being overweight can increase your risk of sleep apnea – a condition where your breathing stops and resumes. Sleep apnea not only increases the risk of preeclampsia but can also affect the oxygen supply to the baby.

5. C-Section

Being overweight can make vaginal delivery difficult. To avoid last-minute complications, doctors might recommend cesarean delivery.

6. Miscarriage

Maternal obesity increases the risk of an early or spontaneous miscarriage

7. Fetal Anomalies

Studies show being obese during pregnancy can increase the risk of fetal abnormalities. The excess fat in the body also makes it difficult to spot abnormalities in routine scans.

Consequences Of Being Obese When Pregnant

When you are obese during pregnancy, all the extra fat can make it very difficult to see or monitor the baby during scans. Feeling the baby move will also become difficult. Obesity will not only affect the expecting mother but may have a lasting impact on the baby too. The baby can be born with health complications and an increased risk of obesity.

Maternal obesity puts the baby at risk of the following (1b).

• Premature birth
• Birth defects
• Obesity
• Macrosomia (baby is too big and can complicate the delivery process)

How To Lose Weight Safely During Pregnancy?

If you want to lose weight before pregnancy, you have multiple options. However, once you conceive, you cannot undergo many treatments or take medications to help you lose weight. It is essential to lose weight safely. Some such safe ideas are

• Exercise regularly after getting approval from your doctor
• Follow a nutritious diet and ensure you get all the essential nutrients for both you and the baby
• Cut back on food rich in fat and calories
• Eat more frequent small meals instead of 3 big meals

Top 5 Exercises That Help Obese Women Avoid Complications During Pregnancy

Studies prove that exercise is a great way to maintain a healthy gestational weight (2). Remember, you should always consult your gynecologist or OB/GYN before you start any exercises. Your doctor should approve the exercise you plan to do. It is a good option to get a professional’s help to learn a few pregnancy-safe exercises.

The following exercises are safe for both obese and pregnant women. Here are the top five exercises you can do to reduce your weight during pregnancy, without exerting too much.

1. Water Workouts

When you are obese or overweight, the best option is to exercise in the water. The water provides buoyancy, which will reduce the impact of your weight on your joints and make it easier for you to move. You can try water aerobics or swimming.

Avoid the pool when crowded. You never know when someone can bump into you. Avoid using the pool when it is too hot. Even if you are inside the water, keep taking sips of water to avoid dehydration.

2. Yoga

Sign up for prenatal yoga classes. Many prenatal yoga specialists work with obese women. Ensure you choose a well-reputed instructor and do not exert yourself too much. Take it slow but be consistent.

You can learn the asanas and practice them at home. You can also learn some breathing and meditation techniques to help keep you calm during your delivery.

3. Walking Indoors

Walking is a safe and effective exercise during pregnancy. Opt to walk indoors as it can reduce the risks of falls, body temperature increasing too fast, or feeling light-headed. Also, if you feel too tired, you can always sit and take a break. You don’t have to worry about getting back home.

Avoid walking on a treadmill or using a stair master. Being obese can block your view and increase the risk of tripping. Always wear the right footwear even when you are walking only indoors.

4. Strength Training

We are not talking about lifting heavy barbells. Strength training can help tone the excess weight and increase your strength from within. You need to get stronger for the delivery, especially if you want to have a vaginal birth.

Opt for lightweight dumbells or resistance bands. Lifting lightweight dumbells can help strengthen your arms and resistance bands can increase the intensity of simple moves.

5. Bodyweight Exercise

Include body-weight exercises like sumo squats, light lunges, and side planks to strengthen your muscles. Avoid doing deep squats or lunges. Doing a forward plank is not safe during pregnancy, as it will leave your abdomen hanging. Side planks offer better balance to your abdomen and can strengthen various muscles in the body.

Join some pregnancy fitness classes if you want company and motivation for such exercises. Even simple dance moves using your body weight can be a good workout.

Tips To Exercise Safely During Pregnancy

While exercising regularly and maintaining a good body weight is a good idea, you should do them safely. Here are a few tips to help you exercise safely during your pregnancy (3).

• Always exercise on a flat surface with a lot of open space. Exercising in a cluttered or small space can be dangerous.
• Listen to your body and take breaks. Pushing yourself can be good but overly exerting when pregnant is not safe.
• If your weight makes it difficult to move, avoid exercising when alone. Always have someone to spot you and help you up.
• Opt for simple yet effective exercises instead of running, jogging, or getting on an exercise bike.
• Keep hydrating yourself. Opt for plain water over energy drinks as they are unsafe during pregnancy.

When To Consult A Doctor?

Obesity causes many changes in the body. These changes are gradual and not sudden. If you are overweight, the best option is to consult a doctor and undergo tests to determine if you are obese and the condition of your health. You can undergo therapy or surgery if needed, to reduce your excess weight.

Hope these 5 exercises that help obese women avoid complications during pregnancy are helpful. If you are already pregnant and notice you are gaining too much weight, you should consult your doctor immediately. Your doctor can help you identify ways and diet plans to control weight gain and reduce complications in pregnancy.

Being obese, especially during pregnancy is not easy. Pregnancy is also not the time to try some diet or medications to lose weight. The best and safest option is to exercise. Get approval from your doctor and do the exercise as mentioned earlier to avoid unnecessary complications.

FAQ’s

1. Can Obesity Complicate Pregnancy?

Yes, obesity causes excess accumulation of fat in the body. Too much fat can complicate your pregnancy, by making it difficult to feel the baby’s movement, see the baby clearly during scans and even move freely as your pregnancy progresses. It can also affect the hormone, blood pressure, and blood glucose levels more than a regular pregnancy. 

2. Can I Have a Normal Delivery if I am Overweight?

Yes, normal delivery is possible when you are overweight. However, being overweight can increase complications during delivery and may require medical interventions. The chances of a cesarean or assisted delivery are high. 

3. Can You Have a Healthy Baby if You Are Obese?

Maternal obesity increases the risk of health issues in the baby. The baby can also be overweight during birth, become obese as they grow up, or even have low blood glucose levels. They may have a low APGAR score, requiring them to spend some time in the neonatal unit.

4. What BMI is Considered Obese When Pregnant?

A BMI above 30 is considered obese. This is further classified into three categories. Category 1 is BMI between 30 and 35. Category 2 is BMI between 35 and 40 and above 40 is category 3 obesity.

5. How Much Weight Gain is Considered Safe When Pregnant?

The weight gain safety level varies according to your weight before pregnancy. If you are underweight you can gain more weight than an overweight person, without a worry. If you are obese while getting pregnant, a weight gain of 5 to 10 kgs is considered safe. 

6. How to Lose Weight Safely When Pregnant?

Talk to your doctor and nutritionist and come up with a pregnancy-safe diet plan. Exercise regularly after getting your doctor’s approval and monitor your pregnancy weight gain regularly.

References

1. Obesity in pregnancy: risks and management – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989730/]
2. Exercise interventions for weight management during pregnancy and up to 1 year postpartum among normal weight women and women with overweight and obesity: An updated systematic review – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9535668/]
3. Pregnancy And Exercise – [https://www.ncbi.nlm.nih.gov/books/NBK430821/]