Many pregnant women hold misconceptions about the importance and safety of physical exercise. They believe that exercise is unsafe, risky and very dangerous during pregnancy. Today we’re bringing you Expert’s advice on the subject of exercise for pregnant women. And who would be better than fitness guru & International fitness model Maya Nassar to fill you in with the WHYs, WHATs & HOWs of pregnancy exercising while she herself IS EXPECTING!
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First of all, Maya stresses the fact physical activity is quite beneficial for people whether they are young or adults. Pregnant women are not an exception! Expectant women who exercise regularly have far more health benefits than women who avoid physical activity during pregnancy. Workouts during this phase are beneficial not only for the pregnant lady but also to her baby.
WHAT ARE THE HEALTH BENEFITS?
The health benefits of exercise during pregnancy are endless! Some of the benefits include:
- Healthy and controllable weight gain:
Among the baby’s weight, placenta, amniotic fluid, breast tissue, blood supply, fat stores and uterus growth, most pregnant women tend to gain a lot of weight during their pregnancy. However, focusing on staying active during this journey helps pregnant women moderate their weight gain.
- Prevention of health complications such as diabetes and premature labor
Receiving health care before and during pregnancy is very important as some women have health problems that arise once they become pregnant. With the help of your doctor, adopt a safe exercise regime during pregnancy.
- An easier delivery and decreased risk of a cesarean
Exercising regularly during pregnancy may shorten the period of labor and decrease the risk of C-section and operative assisted vaginal delivery. For instance, aerobic fitness improves the tone of abdominal and pelvic floor musculature which makes the delivery easier.
- Many health benefits for the baby, including a stronger heart and healthy organs
Pregnancy workouts build better babies. A 2013 study by researchers at the University of Montreal shows that exercising mothers give birth to babies with more mature brain function than those who do not work out during pregnancy.
- Stronger muscles and less risk of muscle ache and back pain
Leg cramps, swelling of the ankles and back pain are all cured once exercising during pregnancy. As the body changes during this phase, it is important to strengthen the muscles especially the ones that support the back.
- More energy and less overall stress
There is evidence that physical activity may relieve stress and build more stamina needed for labor and delivery.
- A faster labor
The pelvic floor muscles and the transverse abdominis help the pregnant woman in the pushing phase. Therefore, once conditioned, they ease pushing out the baby during the delivery.
- Quicker and easier to lose pregnancy weight after delivery
For some reason, post-pregnancy weight loss can be a struggle. However, in combination with good nutrition, exercise will help you lose weight.
- Deeper and longer sleep
Lack of sleep can negatively affect your weight especially post-delivery. Working out regularly definitely puts your body at rest and guarantees a deeper night sleep.
HOW DO YOU KNOW WHEN TO REDUCE THE INTENSITY OF YOUR EXERCISE?
As a general rule, expectant mothers should avoid doing high intensity exercise until they are out of breath. They should be tired but still able to have a conversation during their exercise. If they are out of breath to the point that they cannot speak, then it would indicate that they should reduce the intensity.
It’s always best to consult the doctor and stop exercising immediately once experiencing any aches, pains or other issues.
WHAT SPORTS SHOULD YOU AVOID DURING PREGNANCY?
Mothers should avoid exercising flat on their back after the second trimester, as this can put pressure on the uterus. It is safe to train abs during the first trimester, however, this should be avoided during the second and third trimester.
Sports that carry risks should also be avoided. This includes basketball, tennis, volleyball and soccer as it can cause abdominal injury. Similarly, horse riding skiing or cycling can be risky and dangerous and it is best to avoid such sports during the entire pregnancy.
Exercising at extremely hot temperatures, including hot yoga should be avoided as this can cause birth defects. The same can be said for relaxing in a sauna after a workout.
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WHAT IF YOU ARE A BEGINNER?
It is perfectly safe for beginners to start an exercise program provided that they move at a slow pace and have the clearance from their doctor to start. Expectant mothers should listen to their body and do what feels comfortable. If they feel weak or unwell, they should rest before continuing an exercise program.
Beginners should always rely on their doctor’s advice since they are not used to working out during pregnancy.
WHO SHOULD AVOID EXERCISE DURING PREGNANCY?
As long as you are healthy and have a normal pregnancy, then there is no reason for you not to exercise. However, pregnant women with health conditions should not exercise. This includes women with low placenta, threatened miscarriage, weak cervices or a history of premature labor. In this case, you should seek the advice of your doctor.
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