Exercise in Pregnancy
During pregnancy, exercise and a healthy lifestyle is essential for the health of the mother and the developing baby. Regular exercise during pregnancy can improve your posture and decrease some common discomforts such as backaches and fatigue. There is evidence that physical activity may prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, shortened labor, reduce risk of having a C-section and build more stamina needed for labor and delivery. In this article, we will discuss safe work-out routines and those to avoid, when to stop exercising and offers tips for great practice.
Safe exercises in Pregnancy
For most pregnant women, at least 30 minutes of moderate-intensity exercise is recommended on most, if not all, days of the week.
The safest and most productive activities are:
- Swimming
- brisk walking
- indoor stationary cycling
- step or elliptical machines
- and low-impact aerobics (taught by certified aerobics instructor).
It is important to remember valuable exercise tips such as pre-exercise warm up, stretch and cool down. Drink plenty of fluids to stay hydrated and be careful to avoid overheating. Avoid intense exercise because intense exercise increases oxygen and blood flow to the muscles and away from your uterus. In general, you should be able to carry on a conversation while you are exercising. If you cannot speak normally while you are working out, you are probably pushing yourself too hard.
Exercises to avoid in pregnancy
Avoiding exercises that put you at high risk of injuring yourself is the most important factor when choosing physical activity during pregnancy. These activities include:
- contact sports like dodgeball, football, and basketball
- activities that increase the risk of falling, such as skiing and horseback riding
- exercises that involve a change in oxygen levels, such as skydiving and scuba diving
- Deep knee bends, full sit-ups, double leg raises, and straight-leg toe touches
- Bouncing while stretching
- Waist-twisting movements while standing
- Heavy exercise spurts followed by long periods of no activity.
Who should avoid exercise?
Although exercise during pregnancy is generally good for both mother and baby, it is not advisable to exercise if you have: heart and lung disease such as asthma, preeclampsia or high blood pressure, cervical problems (a short cervix, cervical incompetence), persistent vaginal bleeding during the second or third trimester, placenta problems. For these women, the risks of exercise outweigh the benefits of exercise therefore exercise should be avoided. It is advisable that you talk with your doctor before beginning an exercise program. A doctor can provide you with exercise guidelines, based on your medical history.
Warning signs to look out for during exercise
As important as it is to exercise, it is also important to watch for signs of a problem.
Stop exercising and contact your doctor if you have:
- Vaginal bleeding
- Dizziness
- Headache
- Increased shortness of breath before you start exercising
- Chest pain
Other warning signs to watch for include:
- Painful uterine contractions that continue after rest
- Fluid leaking or gushing from your vagina
- Calf pain or swelling
- Muscle weakness affecting balance
Tips and guidelines to consider
In conclusion, please consider the following tips and guidelines before exercising:
- Wear loose-fitting, comfortable clothes as well as a well-supported bra.
- Choose shoes that are designed for the type of exercise you do. Proper shoes are your best protection against injury.
- Exercise on a flat, level surface to prevent injury.
- Consume enough calories to meet your pregnancy's needs (300 more calories per day than before you were pregnant) and your exercise program.
- Finish eating at least 1 hour before exercising.
- Drink water before, during, and after your workout.
- After doing floor exercises, get up slowly and gradually to prevent dizziness.
- Never exercise to the point of exhaustion. If you cannot talk normally while exercising, you are probably over-exerting yourself and should slow down your activity.
Take Home message
Exercising during pregnancy is beneficial for both you and your and baby.
Getting some form of low- to moderate-intensity physical activity most days of the week is a great place to start.
Stay away from activities such as skiing, basketball, horseback riding, scuba diving, and dodgeball for after your baby is born.
Always, stop if something hurts or doesn’t feel right and contact your doctor with any questions.
By: Dr Itumeleng Buti MBChB (Pret)
References:
- Healthline Media. Exercise To Avoid While Pregnant: Safety Guidelines for an Active Pregnancy. [Internet] Sara Lindenberg [ Updated 2021 July 23; Cited 2022 February 6] Available from: https://www.healthline.com/health/fitness/exercises-to-avoid-while-pregnant.
- Mayo Foundation for Medical Education and Research. Pregnancy Week by Week. [Internet]. Mayo Clinic. [ Updated 2021 March 12; Cited 2022 February 6] Available from: https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896.
- Exercise During Pregnancy. [Internet] Traci C Johnson, MD; [Updated 2020, August 28; Cited 2022 February 6] Available from: https://www.webmd.com/baby/guide/exercise-during-pregnancy#091e9c5e80036744-1-3.
- Olson D, Sikka RS, Hayman J, Novak M, Stavig C. Exercise in pregnancy. Current Sports Medicine Reports. 2009 May 1;8(3):147-53.
