Benefits of exercise during pregnancy

Pregnancy used to be seen as a time when women should rest up and take life relatively easy. The attitude that pregnancy somehow made women more fragile was a commonly held belief, though this holds no basis in fact. Pregnancy is not an illness or a disability and the majority of healthy, well women proceed to deliver their babies at term without any problems.

The general rule is that if you have already been exercising before you conceived, then it is likely to be safe for you to continue for the first trimester of your pregnancy at least.

Exercising during pregnancy brings unique benefits. It helps to build suppleness, improve mood and reduce the likelihood of depression.
Pregnancy exercise also builds stamina and increases fitness.
It will also help to condition the muscles which are necessary to maintain your balance. As your pregnancy continues, these muscles will play an important role in helping to maintain your stability and prevent you from falling.
Pregnancy exercise will also help you approach your labour with a positive “can do” attitude. Women who are in tune with their bodies, who know how they work and are used to placing some (reasonable) physical demands on themselves, tend to cope better at times of stress.

What if I don’t normally do any exercise?

It is generally not recommended to start an exercise programme or a regular sport in the first trimester of pregnancy. Stressing your body beyond its normal functioning may in turn, stress your baby. If you are keen to start an exercise program, check with your midwife or doctor first.

The key is to build up your exercise routine gradually so that over time, your tolerance and ability improves. Be sensitive to the signals your body is giving you and stop if you feel you are at risk of going too hard. Don’t expect to launch into a program which will bring amazing results. Pregnancy is not a time to restrict your diet or try to lose weight through a rigorous exercise regime.

One purpose of exercising during pregnancy is to avoid gaining too much weight and in turn, reduce the increased health risks associated with this. It is also about improving your body’s strength and your individual stamina.

What is the best type of exercise?

The best type of exercise is one which you will enjoy and you are likely to continue. An initial burst of enthusiasm can soon wane, so think about what exercise appeals to you and what form will be sustainable in the long term.

Apply the SMART principle to your exercise goal setting. Be specific about what you want to achieve, have measureable goals, ones that are achievable, are result oriented and timely. Remember to squeeze an F in there too for fun.

Look for exercise options which are opportunistic and not always formal or planned. Taking the stairs instead of the lift, walking the extra distance from a further bus or train stop, volunteering to fetch something are all good ways of adding to the total number of hours you spend moving your body every day.
Current research has found that we are all better off having small, frequent bursts of activity and muscle contraction throughout the day, than one concentrated investment at a time. The frequency and length of time we spend moving is cumulative throughout the day. Bodies with muscles, bone and ligaments are designed to move, whether pregnant or not. A sedentary lifestyle comes with a much greater risk of health problems and you will not be immune to these just because you are pregnant.
Any type of exercise which involves stretching movements, gentle weight bearing or which improves your flexibility will be ideal.
Yoga is seen as the perfect ante natal exercise for most women. It helps to build flexibility and gives a sense of inner calm. It is also a great form of exercise for couples to do together and helps with bonding between parents and their unborn baby.
If the thought of yoga doesn’t appeal, consider swimming or aqua aerobics. Swimming will help build your stamina and muscle strength. The buoyancy of the water will also help to support your big tummy towards the end of your pregnancy. You can continue swimming until you go into labour and in fact, some women choose to birth their baby underwater. Enrolling in a class with other pregnant women can boost flagging enthusiasm and you will find something in common with each other.
Going for walks which involve some hills and inclines will provide your muscles with ideal aerobic exercise. This will help your heart to work more effectively to pump blood around your body, through the placenta and to your baby. The heart is like any other muscle in the body. The more effectively it works, the better it can do the job it is made for.
Bike riding is another good form of aerobic exercise. Most women find they can still manage to ride until they are into their third trimester. Of course, riding triathlons or mountain biking may be considered a little too risky.
Kegel’s exercises or pelvic floor exercises are possibly the most important exercises you can do during pregnancy. The pelvic floor is like a trampoline or sling which supports your pelvic organs. If it is strong, it is more likely to hold these organs in their correct places. It is much easier to maintain a strong pelvic floor than try to rebuild it once it is weakened. Practice some Kegel’s everyday and incorporate them into your daily activities.

What exercise do I need to avoid?

Any exercise which feels like a chore and which you don’t enjoy is not a great idea. You will come to resent it, no matter how much you tell yourself it’s good for you.
There is a range of exercise options and there is bound to be something which is ideal for you.
Horse riding, sky jumping, cross country skiing and squash are not recommended in the third trimester of pregnancy.

When should I stop exercising during my pregnancy?

If at any stage of your pregnancy;

You have been advised by your midwife or doctor not to exercise.
You commence having uterine contractions, particularly before your baby is due. Exercising can increase the risk of pre-term labour in high risk pregnancies.
If your membranes have ruptured or you are losing clear fluid from your vagina.
If you are having any vaginal bleeding.
If there is a change in the pattern of your baby’s movements or you have a sense that something is not right.
If you develop breathlessness, become increasingly short of breath, develop any chest pain or a headache, you need to immediately stop exercising and see your doctor for an assessment.
If you see bright dots before your eyes, or develop a sharp pain similar to indigestion, these are symptoms which indicate you need to see your doctor immediately.
Avoid jogging or running during your pregnancy. The constant jarring nature will do your pelvic floor no favours, not to mention your breasts or your knees. Consider going for a brisk walk instead.