Exercise During Pregnancy
A Physical Activity Guide for Magnificent Mothers-to-Be
You’re pregnant (or hoping to be soon). You want what is best for your baby (and for you!). You know that eating healthy food, properly managing stress levels, and participating in a balanced physical activity routine are all very important before, during, and after pregnancy… but you have a few concerns holding you back from exercise while carrying your precious bundle.
Exercise during pregnancy is important for the health of you and your baby
Exercise has amazing health benefits for both baby and mom. It helps manage appropriate weight gain, reduces the risk of gestational diabetes, lessens maternal discomfort, and promotes a better birthing experience (with some evidence to suggest shorter labour times and less perineal tearing).
How? Improved core stability and general muscle tone help stabilize the joints of the body as your ligaments become more relaxed leading up to your due date (which lessens the pain in those achy hips). Better trained core muscles are much more effective at heeding the command to PUSH! Healthy cardiovascular systems improve blood and nutrient delivery throughout your body and expedite healing after you’ve earned your “push present”.
Exercise during Pregnancy – Glute Bridge
This all sounds lovely… but how do you make sure that you exercise safely?
Here are a few guidelines to consider when starting your pregnancy exercise regimen:
- If you are a healthy, fit woman with a relatively regular exercise routine, keep it up! Continue your regular exercise regimen (so long as it does not include extremely high altitude climbs or deep sea diving).
- You will fatigue faster as your pregnancy progresses. Rest when you need to. Listen to your body.
- Eat a healthy, balanced diet and hydrate! Hydration can be extra challenging while pregnant due to the changes in blood volume, body surface area, and temperature regulation. Drink up!
- Your body goes through a lot of biomechanical changes throughout pregnancy. As you approach the later trimesters, the weight gain will alter both your posture and center of gravity. This can affect your balance and coordination, so be careful. I would recommend taking a break from the balance beam.
- This is not the best time to start intense training for a big competition. It is best to maintain current activity levels and focus on enjoying this time, not beating your personal best!
But what if your current activity level consists of walking to the water cooler twice a day or chasing the kids out the door in the morning for school? You can still reap the benefits of a physically active pregnancy. Just as it is best for an avid runner to decide not to plan a full marathon for week 35, you need to start slow and listen to your body. Aim for 30 minutes a day of moderate intensity exercise most (if not all) days of the week. Walking with friends, swimming, and prenatal yoga lead by a focused instructor are great places to start. The bottom line is: MOVE. If you have any concerns, never hesitate to ask a professional; we are here to help you achieve optimum health. So get out there, have fun, and cherish this adventure you’re about to share with the newest addition to your family.
This article was originally written for and published by Baby Kicks Fitness.
If you want an exercise update, see this blog reviewing the 2019 Canadian Guidelines for Exercise During Pregnancy.
References
- American College of Sports Medicine. Exercise During Pregnancy. ACSM Current Statement.
- American College of Sports Medicine. Exercise and Type 2 Diabetes (Section on Gestational Diabetes): Joint Position Statement. Medicine & Science in Sports & Exercise. 2010; 2282-2303.
- Artal R, O’Toole M. Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. British Journal of Sports Medicine. 2003; 37: 6-12.
- Ghodsi Z, Asltoghiri M, Hajiloomohaherani M. Exercise and pregnancy: duration of labor stages and perinea tear rates. Procdeia Social & Behavioral Sciences. 2012; 31:441-445.
- Ghodsi Z, Asltoghiri M. Does exercise training during pregnancy affect gestational age and gestational weight gain? Procedia Social and Behavioral Sciences.2012; 31:418-422.
- Jenabi E. The correlation of pregnancy complication and Body Mass Index. Procedia Social and Behavioral Sciences.2001; 28: 563-567.
If you are in Kelowna and not sure where to start in terms of exercise during pregnancy or you have any specific concerns or complaints, book in with one of our chiropractors to partner with you as your prepare for baby.