Pregnancy is a remarkable journey that encompasses a myriad of changes in a woman’s body, aimed at creating the optimal environment for developing a new life. Amidst these transformations, many women ponder the safety and benefits of exercise during this pivotal time. The consensus among healthcare professionals is clear: exercise is not only safe during pregnancy but also immensely beneficial for both the mother and child. So because of this, we highly encourage to continue to do so.
The Myriad Benefits of Exercise in Pregnancy
Engaging in regular exercise throughout pregnancy offers a wealth of advantages. Research highlights a significant reduction in the risk of gestational diabetes, preeclampsia, and caesarean delivery. Furthermore, expectant mothers who maintain an active lifestyle report fewer instances of low back pain, pelvic girdle pain, and urinary incontinence—common discomforts associated with pregnancy.
Beyond these physical benefits, exercise during pregnancy contributes to overall maternal well-being, setting the stage for a healthy birth outcome for both mother and baby.
The Ideal Exercise: Embracing Aerobics
Aerobic exercise, often called cardiovascular or cardio exercise, stands out as particularly beneficial during pregnancy. This form of exercise involves repetitive use of large muscle groups (such as those in the legs and arms), enhancing heart and lung function as well as improving blood circulation. The American College of Obstetricians and Gynaecologists suggests aiming for at least 150 minutes of moderate-intensity aerobic activity each week. This can be easily divided into manageable sessions, such as 30 minutes a day for five days a week. For those new to exercise, starting with as little as 5 minutes daily and gradually increasing the duration by 5 to 10 minutes each week is a safe and effective approach.
If you were already an active person, doing strength training, cardio or even playing sports, the most recent research suggests to continue to do the same level of exercises as you were pre-pregnancy. How good is that!
Listening to Your Body: The Golden Rule
Even for women accustomed to intense workouts before pregnancy, it’s crucial to listen to their bodies and adapt accordingly. Staying hydrated, avoiding overheating, and preventing hypoglycaemia (low amounts of sugar in the blood) are paramount. It’s important to be aware of warning signs such as regular painful contractions, vaginal bleeding, shortness of breath, dizziness, headache, chest pain, or calf pain. Encountering any of these symptoms necessitates immediate cessation of exercise and consultation with a healthcare provider.
Exercise Guidelines for a Safe Pregnancy
While exercising during pregnancy is generally safe, there are guidelines to ensure both the mother’s and baby’s well-being:
- Opt for moderate-intensity, low-impact exercises.
- Steer clear of activities with a high risk of injury, falls, or contact sports.
- Be cautious of overheating.
- Avoid exercises that involve lying flat on your back.
- Refrain from holding your breath during exercises.
Understanding the Changes: The Physiological Shift
Pregnancy induces a plethora of physiological changes, including alterations in cardiovascular and respiratory functions, hormonal shifts, and biomechanical adjustments. There are secondary biomechanical changes like the development of weakened abdominal and pelvic floor muscles, tight lumbar extensors, and weak thoracic extensors, among others. These changes are targetable by a tailored exercise program.
