Pregnancy is a beautiful and exciting time, but it can also be a time of uncertainty about how much of your previous life you can continue with, especially when it comes to exercise. With conflicting information and myths surrounding pregnancy and exercise, it’s difficult to know what is safe and what isn’t. However, it’s important to know that staying active during pregnancy can have numerous benefits for both mum and baby. Let’s explore the benefits of exercise during pregnancy, safe exercises and tips for getting started.
Benefits of Exercise During Pregnancy
Regular exercise during pregnancy can have many benefits for both the mother and the baby. For the mother, exercise can help to reduce the risk of gestational diabetes, hypertension and pre-eclampsia. It can also help to alleviate stress, improve mood and promote better sleep. Exercise can also help maintain a healthy weight and improve cardiovascular health, making delivery easier. For the baby, exercise can help to improve cardiovascular health, reduce the risk of obesity and may even lead to a shorter labour.
Additionally, exercise can help to prepare the mother’s body for labour and delivery. Several studies have found that women who engaged in regular exercise during pregnancy were less likely to develop gestational diabetes compared to those who did not exercise. This is significant because gestational diabetes can lead to complications during pregnancy and delivery and can increase the likelihood of developing type 2 diabetes later in life. Other studies have also concluded that exercise during pregnancy can help to reduce the risk of pre-eclampsia. This potentially life-threatening condition can develop in the second half of pregnancy. So, exercise during pregnancy has its benefits.
Exercises That Are Safe During Pregnancy
Not all exercises are safe during pregnancy, but many types of pregnancy exercise can be done safely. Low-impact exercises like walking, swimming and prenatal yoga are generally safe for pregnant women. These exercises can help to improve cardiovascular health, increase flexibility and reduce the risk of injury.
Strength training using light weights or resistance bands is also safe if the exercises are done correctly and with proper form. It’s important to avoid exercises that involve lying on your back or stomach and those could cause you to lose your balance. Additionally, high-impact exercises like running and jumping should be avoided during pregnancy.
For women who were active before pregnancy, it’s generally safe to continue to exercise at the same level during pregnancy. However, listening to your body and not pushing yourself too hard is important. As pregnancy progresses, modifications may need to be made to your exercise routine. For example, some women may need to switch from running to walking or decrease the intensity of their workouts.
Tips for Getting Started
Are you new to exercise, or are you unsure about how to exercise safely during pregnancy? If this is the case, talking to your healthcare provider before starting any new exercise program is important. They can help you determine what exercises are safe for you based on your health and fitness level. For example, our experienced instructors can modify Pilates classes to suit you throughout your pregnancy. It’s also important to listen to your body and not push yourself too hard. You may need to modify your exercise routine as your pregnancy progresses, and it’s vital to stay hydrated and take breaks as needed. You should wear appropriate clothing and footwear and exercise in a safe environment.
When starting an exercise program during pregnancy, it’s important to begin slowly and gradually increase the intensity and duration of your workouts. Walking is a great way to get started and it is something that can be done almost anywhere. Prenatal yoga is also a great option, as it can help to improve flexibility and reduce stress. Additionally, swimming is a low-impact exercise that can be a great way to get a full-body workout while minimising the risk of injury.
Exercise during pregnancy has many benefits for both the mother and the baby, but it’s important to exercise safely. Low-impact exercises like walking, swimming and prenatal yoga are generally safe. Still, avoid exercises that could cause you to lose your balance or involve lying on your back or stomach.
If you are new to exercise or are unsure about how to exercise safely during pregnancy, talk to a healthcare provider or physiotherapist before starting any new exercise program. With the proper precautions and guidance, exercise during pregnancy can be a safe and enjoyable way to maintain your health and well-being and prepare your body for labour and delivery. By staying active during pregnancy, you can help to reduce the risk of complications and ensure a healthy pregnancy and delivery.