Exercise for pregnant women

Exercise for pregnant women can significantly boost the pregnancy experience. Exercising during pregnancy offers many benefits for you and your baby. It can help you stay within a normal weight range, improve mood, and prepare your body for labour and delivery. Here are some of the other benefits of exercise for expectant mothers

Benefits of Exercise During Pregnancy

Exercising during pregnancy can significantly transform your overall well-being. Some benefits of exercise for pregnant women include:

Improves physical health

Staying active during pregnancy relieves discomfort like back pain, constipation, bloating, and fatigue. It improves your posture and boosts stamina, strength, and endurance. Strengthening your abdominal and pelvic floor muscles prepares your body for an easier labour and delivery experience.

Women who engaged in regular activity during their pregnancies had healthier energy levels and faster postpartum recovery. They experienced shorter labour periods and a reduced risk of Cesarean section and operative-assisted vaginal delivery.

Reduces the risk of pregnancy-related or induced diseases

Regular exercise during pregnancy can lower the risk of gestational diabetes mellitus and pregnancy-induced hypertension. As the placenta enlarges, the blood sugar levels increase due to insulin deficiency in the bloodstream. The development of gestational hypertension restricts blood flow to the placenta, leading to eclampsia and pre-eclampsia in more severe cases. Women with gestational diabetes mellitus and hypertension are more likely to expereince complications like miscarriage, preterm labour, shoulder dystocia, and stroke.

Enhances your mental and emotional well-being

About 1 in 2 women are more likely to experience mood swings, anxiety, and depression during pregnancy. They also struggle with sleep disturbances caused by frequent trips to the bathroom, fetal movements, weight gain, back pain, and acid reflux. When you work out, your brain releases serotonin, which improves mood and sleep quality. Exercise during pregnancy also reduces stress, anxiety, and depression.

Healthier birth weight: Contrary to common myths surrounding this topic, physical activity is safe for the developing baby. Regular exercise for pregnant women is linked to a healthier birth weight and heart health for your baby. Women who report good level physical activity have a lower risk of having big babies that might be too large for their gestational age. The improved blood flow also boosts your baby’s heart health.

While exercises are very beneficial for pregnant women, not all exercises are recommended. We’ve highlighted some exercises that offer the best benefits during pregnancy.

Best Types of Exercise for Pregnant Women

While many exercises are safe during pregnancy, it is best to do activities that are low-impact and suitable for you. The best exercises for pregnant women include:

Low-Impact Cardio Exercises

• Walking: Brisk walking is a simple yet safe and effective exercise for pregnant women. It is easy on your joints and can be done almost anywhere.
• Swimming: The water provides gentle support for your body, making swimming an ideal pregnancy workout. It also serves as a full-body workout because it engages your muscles and joints.
• Stationary cycling: Using a stationary bike is an excellent alternative to outdoor cycling. It boosts your heart rate depending on the different intensities or speeds at which you ride it. You also do not have to worry about falling from the bike.
• Prenatal yoga Combines gentle stretches, breathing exercises, and meditation. It promotes flexibility and relaxation while preparing your body for labour.
• Pilates: It focuses on strengthening your core and flexibility. If you struggle with bad posture or back pain, pilates does improve these two conditions as your body changes.

Strength Training

Strength training is safe and highly beneficial during pregnancy. It supports your growing body, the new changes, and labour preparations. You can incorporate safe exercises like:

• Bodyweight exercises: Squats, lunges, and modified push-ups strengthen the upper and lower body. Use your fitness level to determine how hard you can push yourself.
• Exercises focusing on your core and pelvic floor: Your pelvic floor muscles support your uterus, bladder, and bowels. Strengthening these muscles during pregnancy can help prevent loss of bladder control and make delivery easier. Exercises like kegels, pelvic tilts, bridges, and modified crunches can help strengthen your core and pelvic floor muscles.

Use light dumbbells or resistance bands for upper body exercises. They can help tone your muscles without excessive strain.

Prenatal Yoga and Stretching

Yoga and stretching incorporate gentle stretches, breathing techniques, and relaxation into your routine. They improve flexibility, reduce tension, and prepare your body for labour. You can join any yoga class for pregnant women close to you or follow online tutorials designed specifically for pregnant women.

Guidelines: Exercises for Pregnant Women

The American College of Obstetricians and Gynecologists (ACOG) notes that you should be having aerobic activity that are moderately intense for at least 150 minutes per week. You can break it into batches of 30 minutes per day.

Based on this, women who are currently physically active can continue exercising, and those who are not are encouraged to start exercising. If you have a workout habit before you got pregnant, you should continue especially if your healthcare provider has not asked you to limit your physical activities because of a pregnancy-related condition.

Safety Considerations

Before starting an exercise routine during pregnancy, consult your healthcare provider. They will offer personalised guidance based on your health condition and pregnancy progress. Here are some safety guidelines to keep in mind.

• Seek medical counselling before starting continuing any exercise routine during pregnancy.
• Listen to your body. Modify or stop exercises if you notice any discomfort or pain.
• Avoid exercises that can make you fall or have any form of impact on your abdomen. Examples include horseback riding, skiing, or contact sports.
• Avoid exercises that strain your back or require lying flat on your back after the first trimester.
• Wear comfortable, supportive clothing and footwear.
• Eat a small snack before exercising to maintain your energy levels.
• Stay hydrated by drinking plenty of water before, during, and after your workout.
• Exercise in a well-ventilated area.

Conclusion

It is okay to modify your exercise routine as your pregnancy progresses. What feels comfortable in the first trimester might not work in the third. Regular check-ins with your healthcare provider can help maintain a safe and beneficial exercise routine. If you have doubts or concerns, consult your doctor for personalised advice based on your health status and pregnancy progression.

Frequently Asked Questions (FAQs)

Can exercise cause miscarriage?

No. Moderate-intensity exercise does not cause or increase the risk of miscarriage in a normal, healthy pregnancy. If anything, regular exercise reduces the risk of complications during pregnancy.

Is exercise safe for all pregnant women?

Most pregnant women should exercises but exercise will mean a different things depending on your condition. but it is not a one-size-fits-all situation. It depends on pre-existing conditions, pregnancy complications, and fitness level. Women who fall under this category may need to limit or avoid exercise. These conditions include:

• Bleeding from the vagina and other signs of preterm labour (labour that happens before 37 weeks)
• Cervical insufficiency or the use of a cerclage (a condition where the opening of your womb opens prematurely. It is usually secured with a stitch called a cerclage to prevent preterm birth or miscarriage).
• Gestational hypertension and pre-eclampsia
• Placenta previa after 26 weeks (a condition where the placenta lies low, covering or blocking the cervix. It can cause internal bleeding and other complications.)
• Being pregnant with multiples – twins, triplets, or more
• Anaemia or low blood levels
• Heart or lung conditions

When to stop exercising during pregnancy?

It is safe to continue exercising until you experience discomfort. Consult with your healthcare provider if you notice:

• Contractions or pain around your abdomen and pelvic region
• Bleeding or spotting from the vagina
• Fluid discharge from your vagina
• Dizziness
• Increased shortness of breath
• Chest pain
• Headache
• Muscle weakness
• Swelling

Reviewed by Tosin Oladele (MD)