Staying active and mobile during pregnancy has many positive aspects for both mother and baby. Research shows that women who exercise during pregnancy are more likely to have healthier weight gain, shorter labour and reduced risk of gestational diabetes and pre-eclampsia. Plus there are obvious psychological benefits to keeping up fitness, strength and confidence. There is also increasing evidence that exercise in pregnancy provides the child with long term health advantages in terms of body composition.
The benefits of being fit in pregnancy are so well recognised that increasing numbers of clients are joining the gym prior to becoming pregnant, wanting to optimise health in preparation for their journey. Having a base of fitness allows you the inevitable slowing or stopping of exercise in the first trimester. There is no reason not to exercise gently in the first 12 weeks but morning sickness and exhaustion often prevent it. Going into pregnancy with a high level of fitness and strength gives you a good base to build from when you return to exercise in the second trimester.
The gym is a great environment for a pregnant person. You’re close to all the stuff you need – cold water, bathroom, fans, seats, medical attention and lots of chit chat!
General strength is very important in pregnancy. It holds you in good stead for the endurance event of labour.
Pregnancy weight gain changes your centre of gravity which can compromise balance. Exercises done on an unstable surface in a controlled environment, for example sitting on a swiss ball, encourage you to keep a sense of where you are in space and use your stabiliser muscles to stay balanced. These are important skills if you lose your footing out in the street. Weight gain can also affect posture so strengthening of the upper back is very important. You’ll need strong postural muscles for the many hours you’ll spend holding your baby.
There are several things to be cautious about in your exercise. The most important thing to avoid is overheating because baby can’t self-cool in the womb. Keep the pace sensible, stay hydrated and dress for success with cool, comfortable clothing.
Changes in blood pressure can also be a challenge. It’s important to warm up and cool down thoroughly and change positions gradually. Standing still and lying down for prolonged periods is not recommended, especially beyond 20 weeks.
Another area to be aware of as pregnancy progresses is increasing levels of the hormone relaxin. It softens muscle fibres and ligaments in preparation for birth. This makes it easy to overstretch and tear muscles. Therefore, it’s important to avoid high impact activities, quick direction changes and over-enthusiastic stretching.
Abdominal exercises are another area to watch. Avoid any exercise that places significant load on the abdominals or pelvic floor including abdominal curls and hovers.
Appropriate exercise intensity will depend on the level of fitness prior to the pregnancy and of course health and mood on the day, which can be extremely variable! It is ok to start an exercise programme in pregnancy even if you were inactive prior to pregnancy but the intensity must begin at a low level and progress very gradually. Intensity, pace and volume of all exercise should be set according to your ability to keep good form, core stability and even breathing.
So the theme of all guidelines is the same. Pregnancy is not a time to push through pain. It’s a time of gentle exercise, ideally a little and often, mindful of the primary purpose, which is to build a strong incubator. Always keep the most important goal in mind – a healthy baby and a healthy mummy through pregnancy, birth and beyond.