Many women have lots of questions surrounding exercise during pregnancy. Contrary to popular opinion, low-impact exercise does not put you at risk for miscarriage, if your pregnancy is normal. In fact, exercise is crucial during pregnancy for both the mom and her baby because it offers a wide variety of benefits. The American Pregnancy Association actually strongly recommends squats and pelvic tilts for pregnancy – they prepare your body for labor and delivery. Pelvic tilts strengthen your abdominal muscles, which reduces back pain during pregnancy and labor. And, squatting helps open the pelvis, which is useful during labor. Let’s take a closer look at the many reasons you should integrate exercise into your pregnancy!
The 2018 Physical Activity Guidelines for Americans suggests 150 minutes of exercise spread across each week. However, if you aren’t able to clock in exactly 150 minutes per week, remember – some exercise is better than none.
There are numerous benefits associated with exercise during pregnancy, including –
- Faster weight loss post-delivery
- Reduced backaches
- Reduced constipation
- Reduced bloating and swelling
- Increased energy levels
- Improved mood and sleep
- Improved muscle tone, strength, and endurance
- Reduced chance of gestational diabetes
- Reduced risk of unplanned cesarean section
- Faster post-labor recovery
Research also indicates babies benefit from the mother exercising during pregnancy.
However, not any and every form of exercise is safe during pregnancy. While brisk walking, jogging, prenatal yoga, low-impact strengthening, swimming, stationary cycling, pilates, and low-impact aerobics classes are all great options, the following should be avoided –
- Exercises that are high-impact
- Exercises that could result in falling
- Exercises that could cause abdominal trauma
- Exercises that involve extensive bouncing, skipping, jumping, hopping
- Exercise in hot, humid temperature
- Exercises that require holding your breath for a long period of time.
We strongly advise you to consult a healthcare professional before you begin exercising during your pregnancy to ensure safety, especially if you have a pre-existing health issue. Furthermore, exercises should be done under professional supervision during pregnancy.
Expecting a baby is an exciting time – a brand new chapter of your life is about to begin as you give birth to new life! You are already undergoing so many changes during this period; adding a healthy new habit like exercise to your lifestyle will prove a game-changer for you in the long-run.
Have any questions? Please don’t hesitate to contact me at genesisphysio@gmail.com.