Where exercising during pregnancy was once taboo, healthy pregnant women are now encouraged to continue a modified fitness program to prepare them for the demands of labour and caring for a newborn baby. For women who have never exercised before conceiving, there's much to be gained from adopting an appropriate exercise program while pregnant, and beyond.
While frequent trips to the bathroom throughout the night, weight gain and hormonal changes will often have you feeling frazzled during pregnancy, there are many benefits of regular exercise during pregnancy.
Benefits of exercise during pregnancy
- Lifts your spirits - exercise boosts levels of serotonin, a brain chemical linked to mood, putting you in better spirits.
- Prepare your body for childbirth - labour requires stamina, focus and plenty of determination; the fitter you are, the better equipped you will be for giving birth.
- Reduce constipation - by moving more you'll accelerate movement in your intestine.
- Faster return to pre-pregnancy healthy weight - you will gain less body fat, making it easier to lose the excess kilos once baby is born.
- Sleep better - exercise can assist in managing restlessness and disturbed sleep during pregnancy.
- Maintain a level of fitness - if you were a regular exerciser before falling pregnant, you'll be keen to stay in shape.
- Reduce stress - pregnancy is both a joyous and stressful time, exercise can temper the emotional roller coaster.
- Reduce pregnancy discomfort - exercise can help manage back pain and strain as your belly grows.
- Improve your self-image - exercise increases the blood flow to your skin, giving you a healthy glow.
- Me time: - it will be the last time you can enjoy your exercise high without having to coordinate babysitters and sleep times once baby is born.
- Preparation for the physical strain of labou.
- Quicker post-labour recovery time.
Keep exercise during pregnancy safe by remembering:
- During pregnancy, the way your body responds to exercise is different. During pregnancy, change in hormones, such as levels of relaxin, causes your ligaments to soften and can increase your risk of joint injuries.
- With your belly growing, your centre of gravity will have changed and will affect your balance. This extra weight gain - typically between 10-15 kilograms - puts greater strain on your joints and muscles.
- During pregnancy, your resting heart rate increases making pre-pregnancy heart rate targets during exercise no longer applicable. During the second trimestar of your pregnancy, your blood pressure will drop. It is important to avoid activities that involve sudden changes of position.
- Never exercise so hard that you are left puffing and panting
- your growing baby needs oxygen and could be put at risk.
General exercise suggestions
Depending on your personal medical advice, some general suggestions include:
- Aim for four exercise sessions per week
- Avoid exercising beyond your current fitness level
- Always begin with a 10-minute warm-up
- Exercise on soft surfaces, such as grass or carpet
- Don't do more than 20 minutes of vigorous activity per exercise session and keep an eye on your heart rate. Aim to keep it below 140 beats per minute or, if exercising in water, below 125 beats per minute.
- Drink plenty of water before, during and after exercise
- Cool down thoroughly for at least 10 minutes
- Include some gentle stretching and avoid bouncing movements
- Wear a supportive bra
- Don't overheat. Wear multiple layers that you can remove, if
needed. Natural fibres, such as cotton, will let your skin breathe.
Always be guided by your doctor or health care professional before participating in any exercise program while you are pregnant and following childbirth.
Remember: Swimming and walking are among the best activities pregnant women can do.
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