10 Benefits of Exercise During Pregnancy
Congratulations! You’re pregnant…
This is an exciting and exhilarating time for you and your family, but can often feel overwhelming as you sift through information, research and tips to help you maintain a healthy and optimal pregnancy.
More often than not, moms-to-be find themselves wondering about exercising during their pregnancy. Is it safe? What types of exercises are recommended? What will help transition my ever changing body smoothly? Are there exercises I shouldn’t be doing? Can I lift anything heavy? Will exercise harm the baby in any way? Can I still go to my regular fitness class? Will the instructor know the right movements for pregnancy?
You may be surprised to find out that exercise is not only encouraged by most health care practitioners, but it’s highly recommended for people who have a low risk pregnancy. Certainly, there are times during pregnancy and preconception when exercise is not recommended, but for 80% of the pregnant population exercise is 'just what the doctor ordered'.
Read on to find some fantastic facts about how exercise can positively benefit both you and your baby!
10 FANTASTIC FACTS to HELP YOU UNDERSTAND THE BENEFITS OF REGULAR EXERCISE DURING YOUR PREGNANCY.
Babies of people who exercise during their pregnancy are found to have a greater blood volume. Increased blood volume = more oxygen. Research shows that these babies can tolerate labour better, which decreases a risk of intervention (for instance: caesarean section, vacuum, or forceps delivery).
People who are physically fit during pregnancy will endure labour better. In addition, these people have an increased release of beta-endorphins during their labour which will decrease their experience of pain.
A study out of New York's Columbia University has shown that being active during pregnancy may reduce the risk of miscarriage by up to 40%.
Exercising during pregnancy may help in the prevention of gestational diabetes. In cases of diagnosed gestational diabetes, a prescription for exercise may actually be an essential part your primary health provider’s recommendation.
Muscular imbalances resulting from pregnancy are addressed and minimized with regular exercise. Pregnant people who exercise generally have better posture and less discomfort.
Prenatal fitness helps pregnancy people adapt to the physiological changes associated with pregnancy. It is this training effect that marks an increased ability to maintain pre-pregnancy fitness level.
Research also notes lower incidences of preeclampsia in pregnant people who exercise. This is likely also due to the training effect lowering oxidative stress as exercise helps them adapt to the physiological changes that pregnancy demands.
Babies of exercising pregnant people tend to score higher on their APGAR Scores (Activity, Pulse, Grimace, Appearance, and Respiration). Tests are done at one minute and five minutes after delivery to asses physiological signs of health in your new-born.
Babies born to exercising mothers are found to weigh more. This is attributed to healthier body compositions of increased lean muscle mass and lower body fat. Studies performed at five years on the same test groups showed body compositions of lower body fat and higher lean muscle mass consistent with their birth weight composition. In contrast, the babies of non-exercising pregnant people had a higher likelihood of non-favourable body compositions or childhood obesity. “An early introduction of a moderate-intensity regimen of weight-bearing exercise during pregnancy may have preventative value in individuals or populations at risk of having low birth weight babies.” Source: American Journal of Obstetrics and Gynecology (2000), 183: 1484-1488.
People who exercise during pregnancy are more likely to continue and return to their previous routine and level of fitness with less effort and time. Studies on exercise and depression indicate that exercise provides an anti-depressive effect. Exercise has been recognized in helping people who may be struggling with perinatal or postpartum depression.
Fitmama Strong Ottawa promotes and recognizes the many benefits of exercise during pregnancy and recognizes the importance of physicians, obstetricians and midwives in each person’s pregnancy. Remember to always consult with your primary healthcare provider before proceeding with any exercise program, pregnant or otherwise.
Expecting a baby? Join us at our Prenatal Fitness and/or Yoga Series! Each series is usually 6 weeks long. We focus on various topics relevant to the prenatal population and work to help develop a feeling of community for our pregnant members. Find more information on our Prenatal Fitness page or have your questions answered on our FAQs page.
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