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It wasn't long ago that women, when they found out they were pregnant, were advised immediately to stop exercising.
But things have changed. Today, doctors believe women should stay active in the interests of a smoother, healthier pregnancy and delivery, possibly also reducing the risk of gestational diabetes.
Research has shown exercise can help reduce some of the typical pregnancy discomforts, such as backache, constipation, fatigue, bloating and swelling.
The key is moderation. Doctors advise pregnant women to choose low-impact aerobic activities like swimming, cycling or walking; and to avoid exercises that could result in loss of balance and falls, or exercises where you might get a blow to the stomach. Jarring exercises like riding or jogging are also on the no-go list.
Benefits of exercise during pregnancy
Exercise can actually prevent potentially serious complications, such as high blood pressure that can lead to pre-eclampsia.
It may also prevent some of the aches and pains associated with carrying extra weight and the changes in gait.
Women who exercise throughout their pregnancy also experience the following benefits:
- Increased energy levels
- A more positive outlook and lower anxiety levels
- An easier, uncomplicated labour
- Faster recovery time after giving birth
- Ability to maintain a steady, reasonable weight gain
- Less chance of needing a caesarean
- Faster postpartum weight loss
- Better sleep quality
Studies also show that women who exercise before and during pregnancy have half the risk of delivering prematurely. In addition, research suggests that babies born to moms who exercise during pregnancy may benefit by having higher stress tolerance levels and advanced neuro-behavioural maturity. These children also tend to be leaner at five years of age and have better early neurodevelopment.
Recommended approaches
Four types of exercise can be useful during pregnancy: aerobics, callisthenics, relaxation techniques and Kegel exercises.
Aerobic exercises are repetitive activities strenuous enough to increase oxygen to the muscles and stimulate the heart and lung, yet not so strenuous that oxygen demand exceeds supply.
Callisthenics are light gymnastic movements which tone and develop the muscles. Great for relieving backache and strengthening the core muscles, preparing the body for childbirth.
Kegel exercises were originally developed by Dr Arnold Kegel to help women who had problems controlling urination. In principle, they strengthen the muscles of the pelvic floor, thereby improving the urethral and/or rectal sphincter function. Having stronger pelvic floor muscles can make you more aware of your genital area during the pushing phase and you can control the pushing as directed by your gynaecologist or midwife.
Getting started
Remember the following:
- Consult your doctor before exercising once you know you're pregnant. Every pregnancy is different, everybody's pre-pregnancy exercise history is different, and only your doctor is in a position to make a call on what's safe and what's desirable.
- If you get exhausted or overheated, you should rethink what you're doing. Rather exercise at a slower pace or take more breaks.
- Watch your diet – a normal pregnancy only requires 1 300 extra kilojoules per day, but you may need more if you're exercising. Again, your doctor should advise.
- Choose low-impact aerobic activities like swimming, bicycling or walking.
- Drink enough water before, during and after exercising.
(Amy Henderson)
