Benefits of Exercise During Pregnancy
Why we can still exercise while pregnant...
You're pregnant! You may feel elation or perhaps not...
If you think you need to give up on exercise now you are pregnant, think again. It is possible to move your body throughout pregnancy, there may just need to be a few adjustments. (If you experience any contraindications in pregnancy, you need to be advised by your health care providers guidance before proceeding with exercise).
Carry on reading below!
It may be difficult for you mentally to shift to viewing exercise for a different purpose if you were an athlete or had athletic goals prior to pregnancy. We understand this and have experience with the 'push, push, go, go' mentality. Pregnancy isn't the time to be setting new PB's or proving anything to anyone.
A pregnant woman can benefit from exercise in so many other ways than for athletic or aesthetic reasons, and exploring these benefits is exciting. Let's take a look at a few reasons to keep some sort of exercise routine up in your pregnancy.
Movement affects the metabolic, respiratory and cardiovascular systems in the following ways:
- Improves strength - Have you ever walked with a crying toddler attached to your leg, carrying a grocery shopping bag in one arm and a baby capsule in the other at the same time? I can tell you, we need all the strength in pregnancy and post birth.
- Decreases risk of gestational diabetes.
- Better sleep - Take every little Zzzz you can get now.
- Reduces physical aches and pains - Lower back pain, pelvic pain, shoulder pains all tend to flare up in pregnancy but being active can help with this.
- Certain exercise can decrease risk of urinary incontinence.
- Increases/maintenance of lean muscle mass - We aren't talking bulking up here but maintaining muscle for the strength required to be a boss parent!
- Decreases risk of pre-eclampsia.
- It is said it can improve alignment and breathing patterns, helping baby sit in a more optimal position for birth.
- Improves glucose utilisation.
- Better sense of wellbeing - Help promote those feel good hormones and reduce the stress hormone 'cortisol'.
- Improves psychological well being - Research shows that exercise can decrease the likelihood of experiencing anxiety and depression in pregnancy and postnatal.
- Reduce risk of musculoskeletal injury - Because the hormone relaxin naturally softens the ligaments, pregnant people are more at risk of injuries. Strength training and some balance work can help support.
- Less pregnancy-related bone loss - Babies in the womb literally are little vampires - they draw on our bodies calcium. Adding strength training (weights!) into our workouts helps maintain bone density.
- Helps with promoting healthy weight gain - We are meant to gain weight in pregnancy! So fear not the weight gain. Literature does show that excessive weight gain (AND loss!) can put mother and baby at risk of birthing and postpartum complications.
- Some say it can help them with nausea, fatigue and morning sickness. However this is not for all - it is highly advised if you are not feeling great to not ‘push through’ a workout just because you think it’s needed. Rest. When feeling ok, opt for something that feels good for you (eg: walk in a green space to re energise, gentle mobility moves).
The benefits for exercise in pregnancy are far greater than just what we unfortunately associate exercise with - ‘fat loss, weight loss or bossing it on the gym floor’. Exercise in pregnancy can be to feel good, maintain strength, reduce complications that may come up in birth and allow for a healthy recovery post birth.
So go forth and move your capable beautiful pregnant bodies, you super human!
Starting your Pregnancy Exercise Journey?
If you are starting out on your pregnancy exercise journey and would like the support from Kate (kate@kateiveyfitness.co.nz) or our women's pelvic health physio, Celia (hello@elevatephysio.co.nz).
Looking for a programme to follow? Register for DediKate Baby! Move your body and stay strong and supple during your pregnancy. Select which week number applies to you and get started!
