Benefits of Exercising During Pregnancy
Being active during and after pregnancy is important for good health and the wellbeing of both your baby and you. In a healthy pregnancy you should continue to follow the guidelines in this post and add pelvic floor specific exercises as guided by your medical team.
Throughout pregnancy your body goes through many changes, exercise has numerous different benefits in assisting with the managing of pain discomfort as as well as assisting you to adapt to the physiological changes that occur as the pregnancy progresses through its latter phases.
MUSCULOSKELETAL BENEFITS
With pregnancy, there is normal increased joint laxity associated with hormonal changes. The hormones made during pregnancy cause the ligaments that support your joints to become more relaxed to prepare for growth and birth. This makes the joints more mobile and at risk of injury. Exercise can increase stability to provide greater support to the pelvis and surrounding musculature to assist with the changes that are occurring and minimise injury risk.
SLEEP AND ENERGY BENEFITS
With pregnancy, there is normal increased joint laxity associated with hormonal changes. The hormones made during pregnancy cause the ligaments that support your joints to become more relaxed to prepare for growth and birth. This makes the joints more mobile and at risk of injury. Exercise can increase stability to provide greater support to the pelvis and surrounding musculature to assist with the changes that are occurring and minimise injury risk.
BALANCE AND STABILITY BENEFITS
During pregnancy there are mechanical changes such as increased anterior loading throughout pregnancy stages. The extra weight in the front of your body shifts your centre of gravity and places greater stress and possible overload to certain tissues. Because you are less stable and more likely to lose your balance, you are at greater risk of falling as well. Exercise can help strengthen abdominal, extensor and pelvic musculature required for pregnancy, birth and postpartum.
HEALTH CONDITION BENEFITS
Exercise can potentially lower the risk of preeclampsia and gestational diabetes. It also can help to ease constipation, bloating, back pain and pelvic pain. Additionally, exercise helps to keep a healthy weight during normal pregnancy changes.
MENTAL HEALTH BENEFITS
The above benefits are generalised and may vary based on the individual and the pregnancy. It is important to discuss with your medical team what exercise is appropriate specific to you.
Tips and considerations when it comes to exercising during pregnancy:
Exercise is safe but you most likely will need to modify the exercises you do as your body changes during pregnancy and there are some precautions you should consider.
Firstly, if you have complications during your pregnancy or have any concerns get expert advice from a health professional before starting, continuing, or returning to physical activity.
Be active on most, if not all, days of the week. This can total either: 2.5 to 5 hours of moderate intensity physical activity OR 1.25 to 2.5 hours of vigorous intensity physical activity OR an equivalent combination of moderate and vigorous activities.
Do Muscle strengthening activities on at least 2 days of the week.
Avoid long periods of prolonged sitting and standing.
EXERCISE DO'S
- Aerobic activities like walking, swimming, dancing, stationary cycling, jogging (if done previously). - Light to medium resistance training, modifying as you progress along the pregnancy. - Drink plenty of water and avoid heat stress/hyperthermia. - Any physical activity is better than none.
EXERCISE DONT'S/SAFETY PRECAUTIONS
This advice is general in nature and should you have complications during your pregnancy or have any concerns get expert advice from a health professional before starting, continuing or returning to physical activity.