The many benefits of regular exercise during pregnancy are well documented for both mother and unborn child.  Research studies¹ have shown that women who exercise through pregnancy:

• Have reduced weight gain during pregnancy
• Have fewer pregnancy discomforts
• Sleep better
• Have increased energy levels
• Have an increased capacity to cope with the physical demands of labour and delivery
• Report a more rapid postnatal recovery.  Both physically and emotionally.

Whilst babies of exercising Mum’s:

• Are shown to have significantly lower heart rates than babies of non-exercising Mums
• Have increased breathing movements.  These movements help prepare babies to breathe on their own after birth
• Are leaner at birth (not lower birth weight) and this leanness continues until aged 5
• Are more healthy at birth and tend to cope better with the rigours of labour

In previous generations, advice for exercising through pregnancy tended towards resting for nine months and ceasing all normal physical activity!  Nowadays the approach is somewhat different and the attitude towards exercising through pregnancy has changed dramatically.

Whilst pregnancy is not a time to start training for fitness goals of epic proportions, if you are already active and have no significant medical problems, there is no reason why you can’t maintain your current level of activity during pregnancy.  Modifications will need to be made along the way to cater for your changing body, but generally most active women can continue on as normal well into the final stages of their pregnancy.

However if you are pregnant and new to exercise, it is recommended that you progress slowly through a new exercise regime and seek the advice from a Registered Exercise Professional. Look for someone who is listed as ‘REPs Registered’.  This is the recognised industry standard to ensure safe and effective exercise advice.

 General do’s and don’ts when exercising through pregnancy are:

• During the second and third trimester (12 weeks onwards) avoid exercises that involve lying on your back
• Ensure you can still maintain a conversation whilst working out.  It can be a little breathless, but you should still be able to speak with some effort
• Focus on both aerobic activity and resistance (weight-bearing) training for the best results.  Keep those hips and back strong!
• Avoid over-heating during exercise, maintain adequate hydration and don’t exercise in excessively hot and humid conditions
• Look out for classes deigned for pregnancy such as pregnancy aqua aerobics. Also specialised pregnancy DVD’s which you can use in the comfort of your home.
• As ligaments become more relaxed during pregnancy the joints are more mobile and at risk of injury.  Avoid jerky or bouncy movements and shorten range of motion when performing exercises such as squats or lunges etc.
• Do not partake in any exercises that could cause trauma to your stomach.  Contact sports or any activity where there is a danger of falling should be avoided
• Keep your Doctor, LMC, Registered Exercise Professional updated with your exercise regime – they will be able to assess your specific needs and refine your exercise programme as you progress through your pregnancy.

Remember:

• To eat a carbohydrate-based meal prior to exercising to ensure your blood sugar levels stay balanced. Bread, crackers, rice, pasta, potatoes and breakfast cereal are all good carbohydrate-rich foods.
• To keep hydrated before, during and after exercise by drinking plenty of water.
• To wear a supportive sports bra.
• Your pelvic floor exercises. If you exercise your pelvic floor muscles during pregnancy it will significantly reduce the risk of incontinence problems after pregnancy.
• Each woman’s requirements and fitness levels will be different so don’t compare yourself to others.

 Finally, listen to your body.  If something doesn’t feel ‘right’, or you start to feel unusual breathlessness, pain or cramping, cease activity and call your doctor.  Pregnancy is not the time to push your body to its limits.  By choosing an activity that you enjoy – whether it’s weight training, swimming, walking or yoga, you are already improving the health of both you and your baby.

¹ References: James F Clapp III.  M.D:  Exercising Through Pregnancy – Research Professor of Obstetrics and Gynecology at the University of Vermont College of Medicine.  An international authority on the effects of exercise though pregnancy.
American College of Obstetricians and Gynecologists (ACOG):  Exercise during pregnancy and the post partum period, 2002.

Artilce written by Sovita Corkin, Personal Trainer

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