20 Aug Five Reasons to Exercise During Your Pregnancy
This article was contributed and written by Accredited Exercise Physiologist, Alexandra Gleeson.
We have come a long way over the past 10 years in our knowledge and understanding of how to keep ourselves and our babies as healthy as possible during pregnancy. It is now well established that regular exercise is an important part of staying healthy during pregnancy!
From mental health to the health outcomes of both the foetus and the mother, physical activity plays a huge part in pregnancy.
Below are five reasons why you should be exercising regularly throughout your pregnancy journey:
1. Improved Sleep
Sleep quality and quantity often diminish during pregnancy due to the many physical and hormonal changes taking place. Did you know that regular exercise has been shown to enhance sleep quality?
Research has shown that physical activity can help reduce the time it takes to fall asleep and improve overall sleep duration and quality. By maintaining a consistent exercise routine, you may find it easier to fall asleep and enjoy a more restful night’s sleep, which is crucial for your overall health and the health of your baby.
2. Mental Health and Wellbeing
Pregnancy can be a stressful and overwhelming time with many women experiencing heightened levels of anxiety and depression.
Exercise is an excellent tool for managing mental health and has been shown to significantly improve mood and reduce symptoms of anxiety and depression in pregnant women. Research has found that physical activity can lead to better mental health outcomes for pregnant women. Regular exercise releases endorphins, which are natural mood lifters, helping you to feel more positive and resilient during your pregnancy.
3. Relief from Aches and Pains
Aches and pains, especially around the lower back and pelvis are extremely common during pregnancy, particularly in the back and hips.
Exercise can help alleviate these discomforts by strengthening the muscles that support your body during pregnancy. Studies have shown that exercise can significantly reduce the severity of lower back pain, which is a common complaint among pregnant women. This is especially true when women engage in exercises that focus on strengthening the muscles around the lower back and pelvic floor including the glutes, legs, core and lower back muscles.
4. Healthy Weight Gain
Weight gain during pregnancy is completely normal. However, there is a difference between healthy weight gain and excessive weight gain. Ensuring healthy weight gain during pregnancy is important for both maternal and foetal health, and believe it or not, exercise plays a key role in maintaining a healthy weight during pregnancy.
On top of this, exercising throughout your pregnancy can make it easier for you to return to an exercise routine and regain your fitness once cleared by your doctor after giving birth.
Exercising throughout your pregnancy can help you return to your pre-pregnancy weight quicker and reduce the risk of postpartum weight retention. All in all, by staying active, you are supporting a healthy pregnancy and setting the foundation for a quicker postpartum recovery!
5. Prepare for Labour and Delivery
One of the most significant benefits of exercising during pregnancy is the potential for an easier labour and delivery.
Studies have shown that women who exercise regularly during pregnancy may have shorter labours, reduced need for medical interventions and a lower risk of non-elective caesarean delivery.
Exercise helps to build endurance, strength and flexibility, all of which are essential for labour and delivery. Additionally, staying active can improve your breathing and stamina, helping you to better manage the physical demands of childbirth.
TIPS FOR EXERCISING SAFELY DURING PREGNANCY
Here are some helpful hints for you to ensure you’re exercising safely for both you and the baby:
Consult your doctor or an exercise expert:
Remember that every pregnancy is different so before beginning any exercise program, it’s important to consult with your healthcare provider to ensure it’s safe for you and your baby. Exercise experts like Accredited Exercise Physiologists (AEPs) or Accredited Exercise Scientists (AESs) are highly qualified to prescribe exercise for all types of conditions, including those who are pregnant or postpartum.
Find your local exercise expert here.
Practice the ‘talk test’:
Whatever physical activity you choose to embark on, always have the talk test at the forefront of your mind.
That is, if you are exercising so hard that you are unable to talk, this activity is too strenuous, and it is time to take a break or decrease the intensity. If however, you could hold a conversation whilst doing that exercise, it is generally safe to continue with that movement.
Choose low impact activities:
Walking, swimming, stationary cycling and resistance training are activities that most women can do comfortably throughout their whole pregnancy. These activities are gentle on your joints and reduce the risk of injury.
Strength training:
Strength training is a great way to stay strong and independent throughout your pregnancy. Just remember that if you feel the need to hold your breath to lift, push or pull the weight, then the weight is too heavy, and it is best to decrease the weight or reps.
Consult your local Accredited Exercise Physiologist (AEP) if you are unsure where to start.
Stay hydrated:
Drink plenty of water before, during, and after your workouts to stay hydrated and make sure you are eating enough to fuel your body throughout the day, whether you’re doing a strenuous workout or not.
Listen to your body:
Pay attention to your body’s signals. If you experience any pain, dizziness, shortness of breath or other concerning symptoms, stop exercising or reduce your intensity and consult your healthcare provider.
Exercising during pregnancy offers many benefits including improved sleep quality and enhanced mental health, relief from aches and pains, better weight management, and easier labour and delivery.
By incorporating regular, safe physical activity into your routine, you can support your own wellbeing and promote a healthy pregnancy and happy bub!
If you’re unsure where to start, an AEP can ensure you are exercising appropriately for your stage of pregnancy and personal situation.
Find your local AEP here.
Written by Alexandra Gleeson, Accredited Exercise Physiologist.
Alex specialises in pre- and post-natal fitness. You can view her work in pregnancy and postpartum recovery and her online pregnancy and postnatal exercise programs at www.strongbyalex.com.
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