There seems to be a lot of uncertainty when it comes to the value, let alone the safety of physical exercise during pregnancy. As a result, most women tend to choose a sedentary lifestyle in view of keeping things safe for themselves and the baby. However, this is not entirely a good idea. Exercise or general physical activity has a surprisingly important role to play throughout the 9 months and the recovery process after delivery. This article will answer three key questions relating to exercise and pregnancy:
1. Do exercises have any value within the course of pregnancy and after delivery?
2. How safe is it?
3. How do I go about with the exercises, and which principles should I follow?
The Value of Exercise in Pregnancy
There is a large body of scientific evidence suggesting that moderate aerobic exercise positively affects the overall experience and outcome of pregnancy. Body changes that take place due to pregnancy seem to interact with normal changes associated with exercise to the advantage of both the baby and the mother. Here is a short summary of the benefits:
- Women who are involved in regular exercise before and during pregnancy have been shown to be less affected by the common complications of pregnancy. These include undue fatigue, swelling, muscle cramps, low back pain, sleeplessness and anxiety.
- Enhanced placental development.
- More efficient heat dissipation between the mother and the fetus.
- Lower risk of complications associated with labor.
- Lower risk of preterm birth: Preterm births have been shown to have a lower incidence in women involved in regular exercise.
- Enhanced recovery process after delivery.
How Safe are Aerobic Exercises During Pregnancy?
With proper planning and sheer regard to precautions, exercises are a safe way of enhancing pregnancy outcomes. Numerous studies spanning for over a decade including studies done by the American College of Obstetricians (ACO) have been able to prove this idea.
They key lies in observing standard guidelines which have been laid out by authoritative bodies based on extensive research on the subject. Recommendations differ based on previous physical activity and a range of factors directly related to the pregnancy itself.
General Recommendations
How much of exercise is ideal?
- Exercise frequency: Bouts of 30 minutes per day on 4-5 days per week.
- Intensity: The exercises should target a heart rate of 60-75% of the Maximum Heart Rate. The maximum Heart Rate can be estimated by subtracting your age from 220 i.e. 220-age. The maximum Heart Rate during exercise should not exceed 140bpm for those who were not involved in regular exercise before pregnancy. Those with prior history of exercise can exercise up to 160bpm. You can use an automatic pulse reader to make sure you are on track with these recommendations.
Which types of exercises are safe?
- Cycling and water-based exercises are excellent choices due to the additional advantages they offer. The main advantage is that there is decreased stress on joints and weak muscles. Water exercises have also been shown to improve blood flow to the Uterus, and help to keep the Blood Pressure and Heart Rate low.
- Avoid high impact exercises such as Horse riding, skating, weight lifting and diving.
- Avoid excessive stretching due to the possibility of injuries that come with generalized joint laxity during pregnancy.
- Pre-natal classes with exercise programs provide further specialized training aimed at enhancing core strength, which is critical in preventing discomforts associated with the back and the pelvic muscles.
Other considerations…
- Always seek for medical clearance before involvement in any exercise programs.
- Avoid exercising in hot weather conditions.
- 230ml fluid replacements are necessary to avoid dehydration.
- Stop the exercise in case of signs and symptoms such as leakages, dizziness, shortness of breath, nausea and vision problems.
The value of exercise during pregnancy, delivery and the recovery makes it a powerful tool to add to your management plan. Low impact aerobics and core strengthening exercises provide the best choices for favorable outcomes. However, careful planning, professional consultation, and sheer regard to the necessary precautions are critical factors of success. Don’t let the pregnancy slow you down, don’t miss out on the great value that sound physical fitness has to offer for both you and the baby.
https://www.cdc.gov/physicalactivity/basics/pregnancy/index.htm
https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
Great article. Keep up the good work.