There seems to be a common perception that exercise during pregnancy is a big No No and something to completely avoid! Pregnancy can clearly be a difficult time mentally and physically for soon to be mothers, for many exercising may seem unthinkable due to the stresses of the pregnancy alone, but keeping up a moderate training regime can be a massive benefit and an extremely worthwhile thing to carry out whilst pregnant.
Obviously a game of rugby or horse riding eight months into pregnancy is not appropriate. The type of exercise as well as the physical condition of the mother to be needs to be taken into account. It is vital that before commencing exercise that GP clearance is granted.
Why Exercise:
There is some substantial evidence which indicates that exercising during pregnancy can have an important effect on both the mother and the baby. Exercising will affect both the mother and baby physiologically as well as having a psychological affect on the mother. There are countless positive physiological effects that exercise can have on a mother during pregnancy. These physiological changes can lead to a much more comfortable pregnancy.
- Exercise during pregnancy can help a women feel better both physically and emotionally, whilst discovering that exercising may reduce some of the discomforts of pregnancy, such as fatigue, backaches and moodiness.
Other physiological and psychological benefits of exercising during pregnancy:
- Improves a woman’s mood both during pregnancy and the postpartum period.
- Lowering anxiety, depression and increasing self esteem
- Babies born to women who participate in training programs have lower body fat than the babies of women who do not exercise.
- Regular exercise improves the course of pregnancy including labour, delivery and its final outcome.
- May speed the course of labour
- Exercise of moderate intensity during pregnancy may be beneficial in reducing the risk of complications and illnesses for both the mother and the foetus
- Exercise improves self-esteem and muscle function and decreases muscle soreness and fatigue
- Exercise during pregnancy limits weight gain and fat retention
- Exercise can actually improve the baby’s tolerance to stress before and during labour
These are some great examples to show just how exercising can have a tremendous affect on easing the strain of pregnancy, clearly exercising during such a stressful period requires a great amount of motivation but the benefits are clearly evident.
Before Exercising:
During pregnancy it is vital that women seek advice before starting exercising, it is imperative that exercise is done correctly and in a safe environment to achieve the main benefits which can lead to a much smoother and healthier pregnancy and labour. It is important to get advice from doctors and medical staff with regards to exercising and to make sure that there is minimal risk. More specific exercising tips can come from gym instructors and fitness class leaders.
What exercises are right for you? :
- Aerobics
- Swimming
- Running
- Cycling
These exercises have been identified as a great way of keeping in shape and improving all round health during pregnancy. There are clearly some sports to stay away from if pregnant e.g. skiing, horse riding and all contact sports could prove extremely harmful to a woman’s pregnancy.
Swimming is widely recognized as one of the safest forms of exercise for pregnant women. Women who exercise in water also seem to continue their exercise regime throughout pregnancy rather than having to stop in the last 4–6 weeks. Water provides a weightless sensation and allows women whose abdomen size limits their mobility to exercise aerobically in a safe environment.
Benefits of performing aerobics during pregnancy:
- Improvement of general physical fitness.
- Reduction of cardiovascular stress caused by pregnancy.
- Maintaining body fat under control.
- Retaining the muscle tone and muscular strength, which makes pregnant woman feel better by strengthening areas of the body burdened by pregnancy such as the waist, abdomen and pelvis.
- An easier delivery. Exercise brings about an increase in the muscle working ability and a functional improvement of the dedicated muscles which are activated at the time of delivery.
- Faster recovery from delivery.
It is important to exercise at a level in which you are comfortable at. It is also good when choosing an exercise to do something which you can enjoy. Exercise is also a great way of combating negative mood states. Some of the barriers to physical activity during pregnancy, such as depression, anxiety and fatigue, have been shown to be attenuated by regular exercise.
With new exercisers it would be advised to start at a very moderate intensity and potentially increase it as confidence and experience increases. The fact that pregnant women are exercising is more important than the actual level to which they are performing. All boot camp sessions are renowned for their high intensity levels so it may not be appropriate for pregnant ladies later on in the pregnancy, it is vital though that members of staff are notified so they can make their decision on exercise prescription.
So there can be many positives of exercising whilst pregnant so get the go-ahead and advice from your doctor and give it a go if you feel as if you are ready. Always remember do NOT take any risks and never to push yourself too hard, taking all of this advice on board could well result in a better pregnancy as well as having a positive effect post pregnancy on both mother and baby.