The World Health Organization (WHO) is concerned about the lack of understanding on how vital physical activity is for pregnant women. Exercise is essential for everyone, but it is especially important for expectant mothers. Yet a lot of women don’t know what kind of activities to do when pregnant. Let's talk about it now.
Why is exercise so important during pregnancy?
Fitness has a beneficial effect on both the gestation process and childbirth. Pregnant women can ask knowledgeable trainers to help them pay special attention to the muscles which are used during childbirth.
At the same time, any kind of exercise will help reduce muscle spasms and, as a result, reduce pain. Studies have shown that exercising mothers are less likely to have c-sections than those who did not exercise during pregnancy [1].
In addition, regular exercise reduces the likelihood of developing gestational diabetes . It has been proven that pregnant women who exercise have glucose levels that are always lower than in those who have given up exercise [1].
If I have been actively involved in sports before, do I need to reduce the load to avoid miscarriage?
Exercising during pregnancy is not dangerous. It’s actually useful and necessary. Of course, restrictions and adjustments in your work-out regime will be required. After all, your body changes, your center of gravity shifts and your weight increases, which increases the load on your joints. All of this should be taken into account when choosing which kind of exercises you want to do.
If I have not been regularly active before I got pregnant, can I start now?
This is a very controversial topic. There are different opinions on this matter: some believe that a woman who has not been involved in fitness before pregnancy should wait to start exercising until after delivering. Others are convinced that exercise is useful to everyone, and always, the only question is selecting the appropriate kinds of activity.
There are few studies on related subjects, but one suggests that overweight and obese women who starting exercise during pregnancy gave birth more easily and they needed less epidural anesthesia [2].
In any case, you should seek the advice of your doctor, and if there are no serious reasons why you should not exercise, then you can slowly ramp up your physical activity.
Do I need to coordinate the intensity of the exercise with the gynecologist?
Your gynecologist can tell you if there are any reasons why you should stop exercising as she will track all changes in your body. If you want advice on the intensity of the classes, the kind of exercises you should do, it’s a good idea to seek out a knowledgeable trainer.
Does fitness help with constipation and swelling during pregnancy?
Aerobic exercise, including brisk walking and even yoga, can improve intestinal motility, which means it helps fight constipation. And, yes, expectant mothers who are engaged in fitness have fewer problems with swelling, cramps, fatigue, insomnia, varicose veins, and excess weight gain.
Is it true that exercise helps protect you from prenatal depression?
Yes! Sports and physical activities stimulate the production of endorphins — hormones of joy — which helps combat depression . Studies have shown that fitness not only prevents the development of depression, but also can also help you cope with depression [3]. Moreover, group exercise classes with other mamas are especially effective: expectant mothers can express their emotions, support each other and become friends not only in the gym, but also outside as well. This kind of community and support can greatly help you to maintain psychological well-being [4].
Can I do fitness in the first and third trimester?
If you feel well enough to exercise during your first trimester, it is fine to continue your normal exercise routine. If morning sickness and fatigue are too much, then it’s better to wait until your second trimester. By then, your body has had time to adapt to your increased hormones and other effects of pregnancy. You can continue exercising until the 38-39th week.
