Benefits of exercise during pregnancy
Exercising during pregnancy is a very healthy means of maintaining overall wellbeing and often the benefits outweigh the risks. Benefits include increased circulation, weight management, fitness maintenance and improved endurance in preparation for labour. However, the goal for exercising when pregnant should be the overall well-being of you and your baby, this is not the time to push your limits and increase the intensity of your workouts.
I have had some patients who are extreme or elite athletes, and more often than not, they do need to cut back on exercise from their pre-pregnancy exercise routine. You also don’t want to forget the toll pregnancy will take on the mother’s body as fitness level overall is expected to drop throughout pregnancy.
First Trimester Exercise Do’s and Dont’s
When exercising during pregnancy, it’s important to understand quality over quantity. This means knowing your capabilities and making the necessary changes to suit your anatomic and physiological changes.
If you exercise regularly, I recommend continuing your regime but avoiding increasing the intensity of your workouts. I would also avoid significant risk sports, which we’ll discuss in more detail.
Everyone is different; as always, you must consult your doctor for specific guidance. However, these are some general do’s and don’ts to consider in the first trimester.
Don’ts
- Make sure you don’t get too hot: The first trimester is one of the most exciting and fragile stages of pregnancy. It’s very important that you don’t overheat during this time. This means exercising in a well-ventilated room and taking frequent sips of water to regulate your temperature.
- Don’t change positions too quickly: Your body is adapting to the changes of pregnancy, so make sure to take your time when exercising to learn your body’s limits and avoid feelings of dizziness or lightheadedness.
- Avoid traditional ab workouts: Your abs are going to stretch to accommodate your growing baby and uterus. Traditional ab workouts will only shorten and strengthen muscles that will soon need to stretch and lengthen. Avoid or adapt crunches or front planks, and stay away from twisting motions of the torso or extreme backbends.
- Be aware of high-impact exercises: During pregnancy, lower-impact exercises like walking, swimming and pilates are recommended. It’s a good idea to avoid high-impact exercises like running, HIIT, and horse-riding, that being said, you’ll have to make the decision for yourself with your doctor.
Do’s:
- Speak to a physician: Make sure you receive approval from your physician prior to beginning a pregnancy exercise program. The benefits often outweigh the risks but it’s important to get approval first and come up with a plan alongside your doctor.
- Listen to your body: This is not the time to push your limits or increase the intensity of your workouts. Make sure you listen to your body, take breaks and give yourself time to rest.
- Build a healthy foundation: During pregnancy, the goal should not be training to beat your personal best. First-trimester exercise should be utilised to form the best start for you and your baby. This means considering more moderate forms of exercise that maintain your fitness levels, like moderate cardio, breathing exercises and low-impact activities.
Can you swim while pregnant? And Other Exercises To Consider
Yes, you can swim while pregnant. Swimming is one of the safest forms of exercise for expectant mothers and is a great way to improve your well-being. Swimming can also help relieve aches and pains.
Some benefits of swimming while pregnant:
- Swimming is a low-impact exercise that is gentle on the body.
- It works different muscle groups, and the buoyancy of the water creates a feeling of weightlessness that relieves pressure on the body.
- Swimming helps maintain a healthy weight, improves strength and endurance, and prepares you for labour.
- Additionally, swimming improves circulation and boosts oxygen levels in the body.
If you are new to exercise, consider walking, swimming or Pilates as reasonable places to start. If you exercise regularly, my recommendations are to continue your exercise regime but keep your heart rate under 150. Be aware of starting a new vigorous program.
Exercises to Avoid When Pregnant
Avoid increasing the intensity of your current exercise routine when pregnant. Intense exercise creates a ‘steal syndrome’, whereby preferential blood flow is directed to muscles and away from the increasing requirements of the placenta. This increases the likelihood of a growth-restricted baby, miscarriage or even premature delivery.
Sports involving a significant risk of impact should also be avoided, such as horse riding, snow skiing and water skiing. During exercise training, specifically, avoid deep squats and lunges with heavy weights as it increases the possibility of vaginal prolapse.
It is also important to ensure you avoid overheating and dehydration and receive enough of the right type of nutrition along with drinking approximately 2 litres of water per day.
Conclusion
When it comes to exercising during pregnancy, the benefits often outweigh the risks. Exercise is a great way to improve your well-being, maintain your body and provide a strong foundation for you and your baby. It’s important, when considering exercise during pregnancy, to first seek approval from your doctor. It’s also a good idea to come up with a plan alongside a Pre & Postnatal Fitness expert who can cater to your unique needs and interests. Remember that this is a time to listen to your body and take care of yourself. Exercise for quality over quantity, and be mindful of your body’s capabilities.
