It is essential to exercise and follow a healthy lifestyle during pregnancy as this benefits the mother and the baby. Regular exercise during pregnancy can improve posture and decrease some common discomforts such as backaches and fatigue. There is evidence to suggest that physical activity may prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, shorten labor, reduce the risk of having a C-section, and may help to build more stamina needed for labor and delivery. In this article, we will discuss safe workout routines, workouts to avoid, and when to stop exercising.
Safe exercises in pregnancy
For most pregnant women, at least 30 minutes of moderate-intensity exercise is recommended on most, if not all, days of the week. The safest and most productive activities are:
· swimming,
· brisk walking,
· indoor stationary cycling,
· step or elliptical machines,
· and low-impact aerobics (taught by a certified aerobics instructor).
Here are some important exercise tips:
warm up and stretch before exercising;
cool down after each exercise;
keep hydrated and avoid overheating;
avoid exercises that are too intense as this increases the oxygen and blood flow away from your uterus.
In general, you should be able to carry on a conversation while you're exercising. If you can't speak normally while you're working out, you're probably pushing yourself too hard.
Exercises to avoid when pregnant
Avoid exercises that put you at high risk of injuring yourself. These activities include:
contact sports like dodgeball, football, and basketball
activities that increase the risk of falling, such as skiing and horseback riding
exercises that involve a change in oxygen levels, such as skydiving and scuba diving
deep knee bends, full sit-ups, double leg raises, and straight-leg toe touches
bouncing while stretching
waist-twisting movements while standing
heavy exercise spurts followed by long periods of no activity.
Who should avoid exercising?
Although exercise during pregnancy is generally good for both mother and baby, it is not advisable to exercise if you have heart and lung disease, asthma, preeclampsia or high blood pressure, cervical problems (a short cervix, cervical incompetence), persistent vaginal bleeding during the second or third trimester, or placenta problems. For these women, the risks of exercise outweigh the benefits. Therefore, and in these circumstances, exercise should be avoided. It is advisable that you talk with your doctor before beginning an exercise programme. A doctor can provide you with personalised exercise guidelines that are based on your medical history.
Warning signs to look out for during exercise
As important as it is to exercise, it's also important to watch out for warning signs. Stop exercising and contact your doctor if you:
have vaginal bleeding
experience dizziness
get a headache
experience increased shortness of breath before you start exercising
get chest pain
Other warning signs to watch for include:
painful uterine contractions that continue after rest
fluid leaking or gushing from your vagina
calf pain or swelling
muscle weakness that affects your balance
Tips and guidelines to consider
In conclusion, please consider the following tips and guidelines before exercising:
Wear loose fitting, comfortable clothes and invest in a good support bra.
Choose shoes that are designed for the type of exercise you do and this can help protect against unnecessary injuries.
Exercise on a flat, leveled surface to prevent injury.
Consume enough calories to meet the needs of your pregnancy (300 or more calories per day than before you were pregnant) and your exercise programme.
Finish eating at least 1 hour before exercising.
Drink water before, during, and after your workout.
After doing floor exercises, get up slowly and gradually to prevent dizziness.
Never exercise to the point of exhaustion. If you cannot talk normally while exercising, you are probably over-exerting yourself and should slow down your activity.
Take Home message
Exercising during pregnancy is beneficial to both you and your and baby.
Getting some form of low to moderate intensity physical activity most days of the week is a great place to start.
Stay away from activities such as skiing, basketball, horseback riding, scuba diving, and dodgeball.
Always stop if something hurts or doesn’t feel right and contact your doctor with any questions.
This article is written by Dr Itumeleng Buti MBChB( Pret)
References
Healthline Media. Exercise To Avoid While Pregnant: Safety Guidelines For an Active Pregnancy. [Internet] Sara Lindenberg[ Updated 2021 July 23; Cited 2022 February 6] Available from: https://www.healthline.com/health/fitness/exercises-to-avoid-while-pregnant.
Mayo Foundation for Medical Education and Research. Pregnancy Week by Week. [Internet]. Mayo Clinic.[ Updated 2021 March 12; Cited 2022 February 6] Available from: https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896.
WebMed. Exercise During Pregnancy. [Internet] Traci C Johnson, MD; [Updated 2020, August 28 ; Cited 2022 February 6] Available from: https://www.webmd.com/baby/guide/exercise-during-pregnancy#091e9c5e80036744-1-3.
Olson D, Sikka RS, Hayman J, Novak M, Stavig C. Exercise in pregnancy. Current Sports Medicine Reports. 2009 May 1;8(3):147-53.
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