Exercise for pregnant women provides countless benefits for both the mother and her developing baby. By participating in safe effective exercise and physical activity, you will not only feel better physically, but also mentally.
Benefits of exercise for pregnant women
- Keeping within the recommended healthy gestational weight gain
- Minimising aches and pains that are commonly associated with pregnancy such as back pain
- Strengthening the pelvic floor muscles which will be helpful during labour
- Keeping under control your blood pressure, especially since pregnancy may cause it to fluctuate
- Relieving stress and decreasing the risk of post natal depression
- Achieving your pre-pregnancy shape quicker and easier
Considerations
Women undergo various physiological changes during pregnancy. This means that prior to starting any form of exercise, necessary precautions should be considered, especially in the case of an active lifestyle during pregnancy.
Safety procedures should be taken prior to starting a workout. Some of these procedures include:
- Dressing up in light clothing and drinking regular sips of water to remain hydrated during exercise
- Stopping training immediately if experiencing symptoms such as dizziness or shortness of breath
- Ensuring safety within the environment where exercise is to be performed. Keeping a first aid kit handy and keeping windows open for adequate circulation, using a gym mat to avoid slipping, and exercising with company
- Eating something light and full of nutrients before exercise to ensure you have adequate energy to perform your workout
Simple tests may also be carried out by you whilst pregnant to provide identification of any unusual physiological alterations in relation to your weight, blood pressure, temperature and pulse. You may perform a risk assessment for exercise during pregnancy. However, it is always best that you also take advice from your GP.
Risks and dangers associated with exercise for pregnant women
Although there are certain risks and dangers associated with exercise during pregnancy, considering a prescribed exercise programme that is tailor-made to your individual needs may prove beneficial, since it allows you to exercise safely and effectively whilst lowering the tendency of such risks.
If you suffer from any chronic condition such as cardiovascular disease, diabetes or hypertension then you may have a higher risk than other women who have no known conditions. Thus, it is important for you to seek medical advice prior to starting any form of exercise. It is important that you follow specific exercise programmes that are safe and designed especially for you and your developing baby.
Learn more…
The following downloadable PDF provides detailed information compiled by Maya Borg (B.Sc. Sport, Exercise and Health) about a range of safe and productive exercises and activities to suit the pregnant female body and its continuous changes, as well as information regarding the physiological adaptations of the pregnant body in response to these exercises, as well as related benefits.
About the Author
Maya Borg is currently reading for a Bachelor’s degree in Sports, Exercise and Health at MCAST. She was initially contemplating taking the career path of midwifery due to her interest in the development and growth of the fetus. However once she enrolled in this degree of sports science, Maya realised how rewarding it would be to combine her two main interests; exercise and pregnancy health.
After completing her undergraduate studies, Maya plans on broadening her studies and reading for a Master’s in either exercise physiology or sports nutrition and weight management, with specialization in the field of pregnancy.
Maya aspires to work towards including exercise as treatment for pregnant women and remove the misconception that exercise is harmful during pregnancy. Other areas that interest Maya are guiding expecting mothers with the recommended pregnancy nutrition plan, caring and assessing for postural pregnancy change, ensuring adequate gestational weight gain, and helping achieve pre-pregnancy weight after pregnancy.
Maya can be contacted directly on her Facebook page at https://www.facebook.com/mayaborg18
