Exercise & Pregnancy
Exercise in Pregnancy
Exercise in general is important for overall well-being - but even more important than we realize in pregnancy.
Research in pregnancy has also found that women exercise in general less than recommended during pregnancy - especially by the third trimester.
Why do we not exercise enough in pregnancy?
Research on our attitudes and beliefs around exercise and pregnancy has established that often barriers to exercise in pregnancy include a lack of time, too much effort to get started, childcare difficulties and pregnancy related complaints.
Why is exercise beneficial?
While it can be hard to get started, and pregnancy related complaints may get in the way - exercise during pregnancy is incredibly important for both the health and well-being of mom, but also baby.
Following exercise guidelines throughout pregnancy can support all of the following:
Healthy gestational weight gain (how much you gain during pregnancy)
Preventing too large or too small babies (we want them somewhere in the middle!)
Reducing gestational diabetes
Reducing pre-eclampsia
Increase the likelihood of vaginal delivery
Improve maternal mental health and anxiety
Reducing back pain and pelvic pain
Reducing urinary incontinence
Not reaching the amount of exercise set out in guidelines increases our risk of many unfavourable outcomes in pregnancy and often is the cause of pregnancy related complications an complaints.
What are the exercise guidelines in pregnancy?
The current exercise guidelines in Canada for pregnancy include moderate-intensity aerobic exercise for at least 20-30 min per day or 150 min per week. This exercise needs to be spread across at least 3 days in the week versus all at once, and preferably every day if possible!
Pelvic Floor Muscle Training should be included daily to help prevent urinary incontinence. If you are struggling with this symptom or to properly complete the exercise, it is recommended to see support for proper instruction.
What type of exercise should I do?
We aren’t clear on if one type of exercise is better than another. So with that in mind - any mixture of exercise that you enjoy, that combines a mixture of aerobic (cardio), resistance training and gentle stretching. This could look like using a stationary bike, walking at a brisk pace, swimming, pregnancy yoga, pregnancy aerobics.
What types of exercise should I avoid in pregnancy?
We want to the following types of exercise in pregnancy
Sports or activities that Involve physical contact or danger of falling
Scuba diving
Exercise in excessive heat with high humidity
Not drinking enough fluids or eating enough for exercise (long distance running)
If participating in athletic competition or high level sport above the recommended guidelines, seek support from a health care provider.
What can help me stick with it?
There is research indicates that if we are exercising before pregnancy, we are more likely to continue with exercise throughout our pregnancy. It was also found that when we have others in our life who also exercise (and exercise with us!) it is easier to stick with it throughout our pregnancy.
Most of the benefit from exercise comes early in pregnancy (like most things in pregnancy!), but if you are just starting off with exercise while pregnant, that’s great too!
Thinking of getting pregnant? We can support you both pre-natally and throughout your pregnancy. Book a complimentary meet and greet with one of our Naturopathic Doctors today to get started.