The Importance of Staying Active During Pregnancy
For years, the idea of exercising during pregnancy was met with caution. It was commonly believed that physical activity could be harmful to the growing foetus. However, recent research has drastically shifted our understanding. Today, staying active during pregnancy is not only safe for most women but also beneficial for both the mother and baby. Let’s explore the growing body of evidence supporting exercise during pregnancy and why it’s important for your health and recovery.
The Benefits of Staying Active During Pregnancy
Quicker Postnatal Recovery
One of the most compelling reasons to remain active throughout pregnancy is the faster recovery postpartum. Women who stay active during pregnancy often experience less severe muscle and joint pain and tend to recover more quickly from childbirth. Whether it’s a vaginal birth or C-section, staying fit helps your body bounce back.
Reduced Risk of Complications
Exercise during pregnancy can help reduce the likelihood of several pregnancy-related complications, including:
Preeclampsia: A dangerous condition that causes high blood pressure and damage to organs, especially the liver and kidneys.
Gestational Diabetes: Regular physical activity helps manage blood sugar levels, reducing the risk of developing gestational diabetes.
Gestational Hypertension: Active women are less likely to develop high blood pressure during pregnancy.
C-sections and Instrumental Deliveries: Staying active during pregnancy can lower the risk of requiring a C-section or other interventions like forceps or vacuum deliveries.
Shorter Second Stage of Labor: Women who exercise throughout pregnancy may experience a shorter duration of labour, especially the pushing phase.
Guidelines for Exercise During Pregnancy
Recommended Activity Levels
The general guideline is to aim for 150 minutes of moderate-intensity exercise per week, spread out over at least three days. However, daily physical activity is encouraged whenever possible. Activities like yoga, gentle stretching, and pelvic floor muscle training are also beneficial during pregnancy.
Pelvic Floor Muscle Training
Daily pelvic floor exercises are crucial during pregnancy. These exercises help strengthen the muscles that support your bladder, bowel, and uterus, as well as prepare your body for childbirth. Ensure you're following proper techniques and instructions from a pelvic health physio.
Running and Physical Activity Postpartum
For those who were avid runners or exercisers before pregnancy, the good news is that continuing to run during pregnancy can increase the chances of returning to running postpartum. Of course, this is dependent on your medical readiness and should be discussed with your healthcare provider.
The Importance of a Medical Examination
Before starting or continuing any exercise program during pregnancy, it is essential to undergo a thorough medical examination. This helps ensure there are no underlying conditions that may contraindicate physical activity. Women with pregnancy complications such as high blood pressure, should have their OB/GYN assess their readiness for physical activity.
What to Avoid During Pregnancy
Potential Red Flags
While exercise during pregnancy offers numerous benefits, there are certain signs and symptoms to watch out for. If you experience any of the following, stop immediately and seek medical attention:
Shortness of breath that doesn’t resolve with rest
Severe chest pain
Painful uterine contractions
Vaginal bleeding
Loss of fluid from the vagina, indicating a possible rupture of membranes
Dizziness or faintness that doesn’t go away with rest
Additionally, avoid sports with physical contact, activities with a high risk of falling, or scuba diving, as these can pose risks to both you and the baby.
Staying Safe During Exercise
Staying well-hydrated, wearing loose-fitting clothing, and using light to moderate weight in strength training are important for ensuring a safe workout. Avoid using the Valsalva manoeuvre (holding your breath while lifting) during exercise, as this can elevate blood pressure and cause dizziness.
Recent evidence clearly shows that regular, moderate exercise during pregnancy offers numerous benefits for both the mother and baby. Not only does it improve physical and mental well-being, but it also supports a quicker postnatal recovery, reduces the risk of complications, and helps prepare the body for childbirth. As always, it’s important to consult with your healthcare provider to tailor an exercise routine that works for you and ensures a healthy pregnancy. Stay active, stay safe, and enjoy the journey of pregnancy with confidence.