Can you exercise during pregnancy?
Exercising while pregnant is bad for the baby? This is such a myth! There are many facts that support exercise during pregnancy and the multiple benefits of doing so. Don't believe us? Well take a look at what the 'American Congress of Obstetricians and Gynaecologists, 2002' had to say!
"In the absence of either medical or obstetric complications, 30 minutes or more of moderate exercise a day on most, if not all, days of the week is recommended for pregnant women".
What are the benefits of exercise during pregnancy?
Maintaining a healthy weight gain! Yes, going through pregnancy will lead to weight gain. However, this is not an excuse to gobble down confectionary because of your cravings! By way of illustration, a 60kg female should gain approximately 12kg during pregnancy, at the rate of approximately 1-2kg per month. You will still need to stay active and have a controlled diet in order to maintain your weight correctly!
Exercise will improve the circulation around the body. This in turn, helps to prevent/reduce fluid retention, varicose veins, bloating, swelling and haemorrhoids.
Exercise will improve mood and aid in the prevention of prenatal and postnatal depression. 30 minutes a day for five days a week during pregnancy can lover the risk of developing postnatal depression, alleviate mild to moderate depression, and in some cases, is as effective as some anti-depressant medication.
With the proper prescription of exercise, it will help prepare for labour and decrease the length of labour. "Regular exercise during pregnancy found that their labour time was reduced by up to one third, with 65% of those women delivering their babies in five hours or less." With the right exercise the will be a decrease in incidence of back pain. Targeted exercise on core muscles can help to strengthen the pelvic region and thus support the back as the uterus enlarges. Focusing on exercises that strengthen the pelvic floor will decrease the incidence and/or frequency of pre and postnatal incontinence.
Research has shown that physical activity during pregnancy may reduce the risk of mothers developing preeclampsia during their pregnancy. It has also shown that exercise will aid the management of gestational diabetes (GDM), as it has been shown to reduce insulin resistance and can help to keep blood sugar levels under control.
So YES! You can exercise while you are pregnant, and there are many benefits for keeping active You just need to have correct program of exercises that fit your needs!
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