TSIC Active Exercise and Pregnancy
Despite the proven benefits of exercise for health as well as for a healthy pregnancy, studies show that the overwhelming majority of pregnant women are completing either none or not enough physical activity.
One study has shown that only 50% of pregnant women participate in at least one physical activity per week and among those that exercised vigorously prior to pregnancy, 60% reduced their exercise markedly during early pregnancy and all had stopped by week 18.
The American College of Sports Medicine has produced a set of guidelines on exercise during pregnancy to ensure that you can continue (or even begin) to exercise in a safe and effective way.
Guidelines for exercise during pregnancy (ACSM’s)
- Healthy women with a normal pregnancy may continue regular exercise or begin a new exercise program (supervised) during pregnancy.
- Exercise intensity should not exceed pre-exercise levels. If you are used to moderate-hard exercise, then it is safe to continue this. If you are only used to low-moderate exercise, then keep to this intensity.
- You need to avoid dehydration to help regulate your body temperature. Drinking water before, during and after exercise will assist with this.
Pregnancy related weight gain – Is there a link to obesity?
Research has revealed that the majority of women are gaining weight above the recommendations.
69% of new cases of obesity during the postpartum period is attributed to gaining weight above the recommendations. 15-20% of women who prior to pregnancy are in a “normal” weight range become overweight during the post partum period.
The risks of obesity during pregnancy
- Preeclampsia
- High blood pressure
- Gestational diabetes, and type 2 diabetes
- Birth trauma (due to high birth weight)
- Spinal abnormalities such as spina bifida
The benefits of exercise during pregnancy
As well as the general benefits of exercise, exercise during late pregnancy has been demonstrated to:
- Decrease labor time
- Decrease incidence of arrested labor and caesarean
- Decrease physical discomforts associated with pregnancy
- Decrease fatigue
- Improve recovery time following birth
An
exercise physiologist can assist you during the pre, pregnant and post partum period with your exercise, ensuring you are exercising safely for your stage and assist with motivation.
Contact The Sports Injury Clinic to discuss exercise in your pregnancy or
to make an appointment with an exercise physiologist.
