Exercise & Pregnancy
This information is a guideline to exercising during pregnancy. It is important to remember that every pregnancy will be different and you should check with your doctor/GP to make sure that they are happy with you starting or continuing to exercise.
It is now generally accepted that exercise during pregnancy is good for both mother and baby. Starting or continuing to exercise during pregnancy helps create a positive self-image and leads to renewed energy, boosting both health of the mother and baby and maintains the ability to stay active throughout the whole gestation.
RESEARCH HAD SHOWN THE MAIN ADVANTAGES TO BE:
- Improved circulation
- Reduction of pregnancy symptoms, EG: back pain, varicose veins etc
- Increased body awareness/improved posture
- Control of excess weight gain
- Improved sleep patterns
- The ability to cope with labour and childbirth
There are also some disadvantages to be taken into consideration but these can be overcome by carefully controlled and maintained exercise.
- Reduction in blood flow/oxygen to the uterus
- Risk of mother and baby hypoglycemia ie: low sugar levels/battle for food
- Lower birth weight at delivery
- Hyperthermia, over heating
THINGS TO BEAR IN MIND WHEN EXERCISING DURING PREGNANCY:
- When exercising during pregnancy, you are looking to maintain fitness rather than fitness improvement.
- Maintain correct posture at all times – Keep your baby pulled into your spine and lifted with your tailbone pointing to the floor.
- From the second week of pregnancy your body produces the hormone relaxin which relaxes all joints and ligaments so extra care must be taken not to exploit the extra joint mobility, as it will have an adverse affect after the pregnancy.
- Temperature and heart rate are now both slightly elevated so the warm up, although still important, needs to be approximately 5mins and quite gentle.
- Heart rate should be 70% of your previous exercise level, remember this is maintenance not physical improvement. Cardio training should be no longer than 20-30mins depending on your level of fitness. Although you can split your training session with some light resistance training.
- There should be no work which involves impact, ie: running as this can cause greater strain to be placed on the already under pressure pelvic floor and also due to the effect of relaxin and instability of your joints.
- Resistance training should be approximately 70% of your previous level of training. You should never train to exhaustion. Always use machines rather than free weights.
- At the end of the first trimester (14weeks) you should not be lying down on your back as this causes the uterus to press against the main vein, which carries blood back to the heart. This can lead to dizziness, and even unconsciousness. It may also interfere with the blood flow to the baby.
- Pelvic floor exercises are very important and should be done several times a day using both slow and fast contractions. Doing these exercises, will aid to a speedier recovery post-natally, and will also offset any problems with stress and incontinence.
- Abdominal training is still important of anti-natal care as it helps in supporting the back and maintaining correct posture. It can be performed standing, sitting or on all fours, and should include static contractions. Contract for just a few seconds. AND DONT HOLD YOUR BREATH.
- During pregnancy, from 18weeks, you need to increase your calorie intake as you are now eating for two. Increase should be approximately 300kcals, you will burn carbohydrates more quickly, and therefore it is essential that your diet is high in carbohydrates to reduce the risk of low sugar levels.
- Body temperature is generally raised by 0.5degrees C. To cope with this increase respiratory rate and sweating are often increased. You should stay well hydrated throughout the day, especially during and just after exercise.
- As the pregnancy progresses, your body weight increases and you may become increasingly tired. LISTEN TO YOUR BODY AND NEVER WORK TO EXHAUSTION, AND DON’T TRAIN WHEN YOU ARE FEELING UNWELL.
THE POST-NATAL PERIOD:
It is not recommended that you return to exercise before your 6week check up. 8-10weeks if you had a cesarean section. Although walking with the baby, pelvic floor and static abdominal exercises are recommended.
YOUR BODY NEEDS ADEQUATE TIME TO REST AND RECUPERATE:
However the benefits of post-natal exercise are:
- To re-tone the pelvic floor to reduce risk of stress incontinence.
- To re-tone the abdominal muscles to regain strength to support the spine and to regain your figure.
- To develop good technique in every day tasks.
- To correct/regain good posture.
- To aid with weight loss.
- To enhance self-confidence.
On returning to exercise it should be gradual and progressive. Relaxin will still be in your body (although gradually decreasing) for 3-5months; therefore care must be taken with joint stability and any impact work.
Weight loss may be quite swift initially, but the last few pounds can be quite tough to get rid of. A gentle and progressive exercise programme is most effective but if you are still breast feeding, you should not expect to achieve pre-pregnancy weight until you have stopped breast feeding.
REMEMBER IT IS STILL IMPORTANT TO LISTEN TO YOUR BODY AND TRAIN WITHIN YOUR LIMITS. ALWAYS CONSULT WITH YOUR DOCTOR/GP.
Category: Pre/Post Natal Exercise
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