We all know and understand the benefits of exercise for a healthy, balanced lifestyle – but what about during pregnancy?
The guidelines for the appropriate level and type of exercise during pregnancy depend upon the individual, specifically - the mother-to-be’s pre-pregnancy level of fitness and her condition during pregnancy.
Some women prefer to do little/no exercise during pregnancy, while others want to continue to do sport and there are benefits to exercising during pregnancy for the mother.
However, if a woman has never exercised, pregnancy is not the time to start but if the mother is fit, then moderate exercise will help improve mood, reduce depression, improve sleep patterns, result in faster labour (according to studies) and generally benefit the cardiovascular system.
Most women want to maintain their fitness levels through pregnancy and exercise can also moderate weight gain during pregnancy and accelerate weight loss after the birth.
Of course, some women are unable to exercise during pregnancy because of contraindications such as being pregnant with twins, a history of pre-term labour, history of heart disease, bleeding, any pre-term contractions.
For an average woman, regular, low impact cardio-vascular exercise – cycling, swimming, brisk walking/treadmill – is beneficial. From the start to end of the term, a lot of women like to do yoga and pilates and some ante-natal classes practice breathing, stretching and then training for delivery towards the end of the term.
Gentle strengthening exercises for the arms and legs are good during the first and second trimesters, although strain should not be placed on the back or abdomen. In the third trimester, no weight exercise is recommended and water-based exercise helps support the extra body weight.
Women should always listen to their bodies and must know when to stop. Here are some guidelines:
| Exercise should not lead to over-exertion or breathlessness – this means that your
baby is not getting enough oxygen. |
| When exercising, always wear shoes and support the ankles, to cushion the extra weight on the feet. |
| Take frequent breaks and drink a lot of fluids. |
| Avoid exercising in extremely hot weather and do not allow yourself to dehydrate. |
| Avoid exercising on unstable ground. |
| Always stretch before and after exercising. |
| Do cardiovascular exercise daily. |
| Don’t do any contact sports or use heavy weights. |
By the third trimester, the intensity of exercise (weight and duration) should decrease and the focus should be on breathing, swimming and brisk walking, to help prepare for delivery. Don’t lie or exercise on the back for long, as this reduces the blood supply to the baby.
Post natal, mothers should apply the same caution as above and, if the delivery was by caesarian section, then there be no strenuous activity for 6 weeks after the birth. If the delivery was normal, then start exercising when you feel you can do it – start with a strengthening regime, focusing on the trunk muscles, abdomen and back, to cope with all
the lifting activity associated with a new baby.
Keep listening to your body and give yourself a few months to get back to your pre-pregnancy level of fitness.