Exercise is a bit of a tricky subject when mentioned in the context of pregnancy. We all know maintaining good physical and mental health during pregnancy is important, but at the same time mum’s are worried about the baby’s health and how their actions will impact on that.
What types of exercises are safe? Which exercises should you avoid?
Let’s start with one basic fact: exercise during pregnancy is actively encouraged by health professionals. The biggest and most frustrating myth is that exercise during pregnancy is bad for your baby. It’s 100% false!
Exercise during pregnancy is absolutely fine and will not do any harm to your child. Not only that, but medical studies suggest that exercise during pregnancy is actually beneficial for both mother and baby. Yes, you need to approach things a little bit differently, but avoiding exercise altogether is not going to be of any benefit to you or the baby. In the guide below, we’ll give you an overview of why you should exercise regularly, what exercises are safe for you and your baby, and which are best to avoid.
As with most things in your pregnancy, do check with your OBGYN about how much exercise is best for you, they will be able to guide you with this portion of your pregnancy also. If your pregnancy is high-risk or you have other health factors to consider, then consultation with OBGYN is paramount before even considering exercising. Your OBGYN might advise against some exercise regimes, but that doesn’t mean you can’t stay active in some way.
Why Exercise is Good for You
Let’s explore why exercise should be part of your routine during pregnancy, there are so many benefits, including:
Mental health. The benefits of exercise for mental health are well documented. Pregnancy is a beautiful experience, but it’s also challenging and can be quite exhausting, tiresome and at times, can cause the ‘blues’. Having a consistent exercise regime in place can help you release all that physical and emotional tension safeguarding your well-being.
Helps with discomfort. Pregnancy leads to some very frustrating discomforts: constipation, swelling (ankles, legs and feet) back pain etc. Exercise can help reduce some of those side effects.
Reduces risk of complications during pregnancy. It’s unlikely, but it does happen. Pregnancy can lead to complications such as preeclampsia, gestational diabetes and premature birth. Staying active during pregnancy can help reduce the chances of these occurring.
Avoid c-section. Some experts believe that staying active during your pregnancy can help reduce the chances of a C-section birth
Prepare your body and mind for giving birth. Yoga or pilates, for example, are quite common exercise routines for pregnant women. They both focus and teach a lot of breathing expertise and meditation which can be very beneficial during labour.
How Much Exercise Do You Need?
Pregnant women should aim for approximately 2.5 hours per week of active (aerobic) activity at moderate intensity. You don’t want to be pushing yourself beyond your limits but try and do something that will make you breathe just that little bit faster and get your heart rate going.
Try and do exercise on a consistent basis. It’s better to do 30 minutes every single day, instead of trying to cram it all in. Of course, some of you will find it difficult to do much more than just 10 minutes. If that’s you, don’t worry; build up slowly and stay consistent. Remember, anything is better than nothing.
Types of Exercise During Pregnancy
The best universal exercise that most women can do without any issues is taking a fast walk. You should still be able to hold a normal conversation whilst walking but go a little bit faster than your usual walking pace. If you’re not sweating (at least a little bit!), you’re probably not going hard enough.
Other options include swimming and water-based workouts such as aqua aerobics. With these exercises the water will support your weight, making exercises much easier to complete. These kinds of exercises are also great if you're experiencing joint and muscle pain during pregnancy.
Cycling is another option you may want to consider, although choosing a stationary bike in the latter stages of your pregnancy is recommended. The main thing is to consider low-impact aerobic activity; it’s by far the safer option.
There are also some quick and easy exercises that you can do daily in the privacy of your own home, one of those is squats! Doing some basic squats can assist opening your pelvic outlet and facilitating the baby’s descent. Hold the squat for around 10 to 30 seconds; if you’re finding it difficult to begin with, use your knees for support. When you go back up, do so slowly. Again, feel free to use your hands on your knees to help with this exercise.
Oh, and another thing: weight training is important. Don’t think that just because you’re pregnant you can’t hit the weights. Strength training can help your body tremendously; stick to the smaller 1-2kg weights and you’ll be just fine. Build up slowly and don’t overdo it.
Exercises You Should Avoid
Even though most exercise will usually be fine, there are some types that you should try and steer clear of:
Avoid high altitudes. This can lead to altitude sickness, which isn’t good for you or your baby. If it’s over 2,500m above sea level, it’s no good!
Say no to scuba diving. Exciting sport, but it’s something that’s on the red list whilst you are pregnant. This is because your baby is at risk of developing decompression sickness or gas embolisms.
Lying flat for extended periods is also something you should avoid, particularly after 16weeks. This is because your bump will press on the blood vessels that are tasked with bringing blood to your heart.
Fighting sports should also be banned from your exercise list (a no brainer). Leave kickboxing and judo for after your pregnancy!
HIIT is very popular at the moment, and it’s definitely effective if you’re looking to get fit and lose weight. It’s not ideal for pregnancy, however.
Exercise Will Help Get You Back to Your Normal Self
Pregnancy isn’t easy. Even a ‘smooth’ birth will be an experience you’ll never forget; for all it’s good and challenging aspects. But if you’ve included exercise as part of your routine during pregnancy, you’ll feel like your old self far more quickly.
If you’ve had a vaginal birth, you should be fine to start exercising (lightly!) just a few days after giving birth. Don’t feel pressure to get started right away; do so whenever you feel ready, only you will know what is right for you and when is best to start exercising again.
Remember, exercise has a wide range of health benefits and it’s best to try and include some exercise on a daily basis both during and after pregnancy. You’ll be amazed by how much of a difference just 30 minutes a day can make.