Everything You Need To Know About Exercise and Prenatal

Many pregnant women constantly hear claims about how exercise is not good for the baby. However, research debunked these myths repeatedly.

In fact, there is an entire field of fitness dedicated to pregnant women to promote their health and the optimal growth of their babies.

If you ask your OB-GYN, he/she will undoubtedly encourage you to move your body unless you have some major contraindication (more on that later).

In this article, we will discuss the health benefits of prenatal exercise for you and your baby. We will also cover some considerations and precautions to take before starting your fitness journey.

How does exercise promote your health?

According to Dr. Sherry A. Ross, OB-GYN, regular exercise during pregnancy should be part of every woman’s routine. This practice promotes balance, coordination, and joint stability.

Note that health and fitness experts recommend that you apply certain modifications to the exercises, such as reducing the range of motion, weight lifted, and duration of the exercise.

These modifications need to ensure that the exercises do not cause pain, urinary incontinence, or belly coning.

The American College of Obstetricians and Gynecologists (ACOG) advises pregnant women to maintain a healthy lifestyle as long as they are healthy with no underlying medical conditions.

Before starting your journey, here are some things to keep in mind:

* Speak with your primary care physician, OB-GYN, or certified prenatal trainer about any

concerns you have

* Exercises should last 30 minutes a day for 4–5 days per week

* Wear supportive clothing

* Keep yourself hydrated during the entire day, but especially when working out

* Do not include exercises that lead to overheating (e.g., hot yoga)

* Do not engage in high-intensity sports

Some of the exercises that would be appropriate for pregnant women include:

* Regular walking

* Light jogging

* Recumbent cycling

* Swimming

* Pilates

* Prenatal yoga

* Resistance training (e.g., weights, resistance bands)

* Kegel exercises

The benefits of prenatal exercises;

As mentioned above, prenatal exercises offer a myriad of health benefits for the pregnant mother and her baby. For instance, regular workouts will help you manage stress, which is your number one enemy as a pregnant woman.

According to clinical studies, prenatal exercise leads to the following health benefits:

Reduced risk of pregnancy complications

In a 2017 study, researchers found that women who were part of fitness programs during pregnancy had a lower risk of gestational diabetes and unplanned cesarean.

Another study found that women who exercise three times a week had lower body mass indexes (BMIs) and were less likely to gain weight during pregnancy. Additionally, these women were less likely to give birth to macrosomic babies (i.e., newborns with an unusually elevated birth weight – more than 9 pounds).

Additionally, the ACOG states that exercise reduces the incidence of preterm birth, gestational diabetes, cesarean birth, preeclampsia, and intrauterine growth retardation (IUGR).

Accelerated postpartum recovery

Generally speaking, the more fit and active you are during pregnancy, the faster you will recover after giving birth.

In a 2012 study, scientists found that active women recovered faster after labor. To eliminate external factors that may influence the results of this study, scientists controlled for delivery method.

In other words, if a woman gives birth via a C-section, she will inevitably need more time to recover relative to vaginal birth, hence the need to match delivery methods for both groups.

Boosted mood

Baby blues and postpartum depression are extremely prevalent, precipitating dire consequences such as suicidal thoughts, self-harm behaviors, and even harmful acts against the baby. In addition to depression, anxiety quickly peaks during and after childbirth.

By inducing the release of endorphins (i.e., happiness hormones), exercise is said to improve mood and symptoms of depression/anxiety.

Controlled blood pressure

High blood pressure during pregnancy can be a warning sign of preeclampsia and eclampsia – both conditions are devastating for the pregnant woman and her child.

Fortunately, researchers found that physical activities as simple as walking prevent blood pressure

peaks.

Ease up back pain

As your baby grows inside the uterus, your back muscles will have to endure more pressure, which

results in pain and pelvic aches.

Low back pain is particularly common when your lower back muscles are too weak to handle the

increased pressure.

Fortunately, exercising regularly will strengthen those muscles, making them more apt to accommodate the growing uterus.

Aside from the benefits listed above, prenatal exercise leads to the following health benefits:

* Improved cholesterol levels (higher HDL, lower LDL)

* Reduction in blood sugar levels

* Lower body fat percentage

* Improved quality of life

The precautions to take before prenatal exercise

While staying active is beneficial for pregnant women, there are some precautions to keep in mind, including the type of exercise you perform.

For instance, if you are into the adrenaline rush of contact sports, you will have to suppress this urge for the next 9 months.

Contact sports that increase the risk of pregnancy complications include:

* Boxing

* Basketball

* Racquet sports

* Scuba diving

* Horseback riding

* Rock climbing

* Soccer

* Snow skiing

By far, the best approach to physical activity during pregnancy is to hire a certified prenatal trainer, who is used to working with pregnant moms.

Your trainer will set up a fitness plan based on your weaknesses, strengths, and doctor’s

recommendation. This will allow you to reach optimal health and promote the growth of your child.

Furthermore, working with a trainer has shown several benefits relative to doing it solo.

Takeaway message

Prenatal exercise is extremely beneficial for the pregnant woman and her baby, as it leads to several health benefits and promotes the function of most organ systems.

Hopefully, this article managed to shed some light on why you should work with a prenatal trainer to optimize your baby’s health, as well as yours.

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