Exercising Safely: Tips and Benefits for Expecting Mothers
Pregnancy brings about numerous changes in a woman's body and embarking on an exercise routine during pregnancy requires a thoughtful approach. It is important to maintain a healthy lifestyle during this time and exercising during pregnancy offers a multitude of benefits for both the expectant mother and her developing baby. It is however important to be safe and avoid certain activities that might pose any risks to you or your baby.
Benefits of Exercising During Pregnancy:
Helps alleviate common pregnancy discomforts like back pain, fatigue, and constipation.
Aids in maintaining proper posture and builds muscle strength to support you and your growing baby.
Improved mood and can reduce stress, anxiety, and depression.
Can contribute to better sleep patterns.
Regular exercise during pregnancy has been associated with:
Less complications during labour.
Reduces the risk of abnormal birth weight.
Higher rate of spontaneous birth.
Better performance of pelvic floor muscles.
Improved glucose tolerance.
Associated with a shorter first stage of labour.
Reduces the risk of childhood obesity.
Elevated plasma beta- endorphin levels throughout labour (natural pain relief).
Reduced pain perception during labour.
Reduced stress levels during labour.
Reduced risk of preeclampsia.
Safety Precautions for Exercising During Pregnancy
Consider consulting with a healthcare provider before starting an exercise program. Your health care provider may like to screen for certain conditions prior to you beginning an exercise program. If you have a normal pregnancy and you are not new to exercise, then it is likely okay for you to begin exercising straight away. However, if you have not had a normal pregnancy, have a heart or lung condition, placenta previa, pre-eclampsia or ruptured membranes this may limit the exercise you are able to do.
Warning signs to stop exercise and seek medical attention:
chest pain
unexplained shortness of breath
dizziness, feeling faint or headache
muscle weakness
calf pain, swelling or redness
sudden swelling of the ankles, hands or face
vaginal bleeding or amniotic fluid loss
decreased fetal movement
uterine contractions or pain in the lower back, pelvic area or abdomen
Guidelines for exercising while pregnant (if safe to do so):
Aim to be physically active on most if not all days of the week.
Aim to get 150-300 minutes of moderate intensity physical activity per week – moderate intensity exercise involves exercises where you can still hold a conversation, it may speed up your heart rate but you are not out of breath.
Aim to get 75-150 minutes of vigorous intensity physical exercise per week.
Complete muscle strengthening exercises at least twice per week.
We recommend checking out the Australian and New Zealand guidelines if you would like to know more.
https://ranzcog.edu.au/wp-content/uploads/2022/06/Exercise-during-pregnancy-pamphlet.pdf
Tips for exercising while pregnant (if safe to do so)
Start slow, if you are currently inactive or overweight start exercising in 15-20 minute intervals and progress to 30 minutes per session.
Avoid exercising in hot weather- avoid hot yoga, saunas or exercising in excessively hot environments.
Stay well hydrated- before, during and after exercise.
Avoid activity at high altitudes.
Avoid activity with a high falls risk or exercises that risk trauma to the abdomen.
Listen to your body, if something doesn’t feel right, stop and consult your healthcare practitioner.
In conclusion, exercising during pregnancy can offer numerous benefits, but safety is crucial. By following guidelines, choosing appropriate exercises, and being mindful of your body's signals, you can enjoy a healthy and fit pregnancy journey. You can check out our Instagram (tugunosteopathy) for our favourite exercises to do while pregnant. And for personalised advice and exercise plans tailored to your pregnancy book now at https://www.tugunosteopathy.com/book