Skip to main content

Benefits of Exercise During Pregnancy!

 We all know exercise is great for our bodies and quality of life. So, why do moms tend to stop when they are pregnant? Sometimes they are told to do so or they don't want to hurt their baby. But, the research supports women to continue to be active and it has been proven that no harm can be done to the baby! (Prather et al, 2012). We want mothers to move and exercise! Exercising can even help your baby in development and continue to help your quality of life during this amazing and exciting time in your life!

We NEED healthcare providers to provide education regarding the appropriate type, amount, frequency, and intensity during all stages of pregnancy. Especially if you were sedentary prior to pregnancy, you should seek medical clearance before beginning exercise. We DON"T need social media, Instagram influencers, Tik Tok'ers that have no professional medical background or specialization in this population to make a 15-20 second video of a "how to" exercise for pregnant women because it can lead too more harm than good because everyone is different and may have different guidelines due to their medical history. 

The American College of Obstetrics and Gynecologists recommend that during pregnancy, women should perform 30 minutes or more of moderate intensity exercise ( example: brisk walk at 4.8 km/hr to 6 km/hr) on most, if not all days of the week (Prather et al, 2012). So, let's talk about the research and outcomes! Exercises can include aerobic exercises, resistance training, stretching exercises, yoga, and Qi (Prather et al, 2012). 

Improved cardiovascular function, decreased risk for gestational diabetes, improved strength and lean muscle mass, improved sense of well-being and enhance sleep, reductions in bode density loss, decreased physical discomfort (Prather et al, 2012)...Sign me up! These are all benefits the mother can have from exercising during her pregnancy. For women with gestational diabetes, strength training or strength training combined with diet changes were both related to a decreased need for insulin (Prather et al, 2012). However, if you experience any of these symptoms while exercising, you should stop immediately and contact your medical provider. They include: vaginal bleeding, dyspnea before exertion, dizziness, headache, chest pain, muscle weakness, calf pain (rule out DVT), preterm labor, decreased fetal movement, and amniotic fluid leakage (Artal, 2003). 

We all want our babies to be healthy, right? So, why not exercise! Exercising has many benefits to your baby as well! It includes decreased resting fetal heart rate, improvement in the viability of the placenta, increased amniotic fluid levels (Prather et al, 2012). Research has also reported that " children of women who exercise during their pregnancy have lower birth weights, increased gestational ages, and potentially improved neurodevelopment. Neonates of exercising has a lower percentage of body fat (Prather et al, 2012). 

The Prather et al, 2012 article also reported that " recently, Apgar scores have been found to be higher in neonates who are born to exercising mothers, Another report showed improved orientation and the ability to self-soothe in neonates as well as higher general intelligence and oral language scores in 5 year olds (Prather et al, 2012)." An Apgar score is an assessment of the newborn to check the baby's overall health. The higher the score, the better! This includes checking their heart rate, muscle tone, appearance, reflexes, and breathing rate. 

So, why don't all pregnant women exercise? There are many barriers that include lack of motivation, time management, and waiting until the delivery to begin weight loss and exercising again. That is where licensed medical professionals such as physiotherapists with specialities or continuing education in this population come in! We can educate you on the benefits of exercise during pregnancy for you and your baby. We can help you create a realistic program that is right for you and your needs throughout your pregnancy. We do a thorough musculoskeletal and neuromuscular exam from head to toe as well as a complete medical background history to accommodate everything! We work together to create goals and help you have the best pregnancy process as possible with decreasing risk of further complications such as pelvic organ prolapse. So, e-mail us today if you would like to schedule a consultation or if you have any questions! 

References:

1. Prather, H., Spitznagle, T. and Hunt, D., 2012. Benefits of Exercise During Pregnancy . PM&R, 4(11), pp. 845-850.

2. Artal R, O'Toole M. Guidelines of the American college of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. Br J Sports Med. 2003;37(1):6-12;
discussion12. 

Comments

Post a Comment

Popular posts from this blog

Baby Carriers 101

With all different types of baby carriers out there, it can be very hard to decide which one is the best one for you and your baby! So, let's dive in and talk about all the options. But, first let's address one of the main things to look out for when choosing the baby carrier that works best for you and your baby.   Regardless of the carrier you choose, you want to make sure your baby is resting in the M position or a frog position. This position will help support your baby’s hips and decrease risk of them developing hip dysplasia. According to the International Hip Dysplasia Institute, “Hip dysplasia occurs when the socket is misshapen or when the hip is dislocated. Dislocation in babies is almost never painful similar to bending your ear, so this may go undetected until walking age and may also result in painful arthritis during adulthood. The risk of hip dysplasia or dislocation is greatest in the first few months of life . By six months of age, most babies have nearly dou...
Post a Comment
Read more

Can You Do Too Many Kegels?

YES! So many people have told me that their doctor handed them a brochure and was told to do as many kegels as they can in a day to help stop their leaking whether it is from just having a baby or many years later dealing with stress urinary incontinence. So, what happens if you are doing too many kegels in a day or your doctor told you to do as many as you can in a day without a specific regime? The pelvic floor muscles are just like any other muscle in our body. Would you do an unlimited amount of repetitions of your quad or hamstring muscle in your leg? What would happen? They would get tired, compensation may occur with other muscles to do the task due to the fatigue and therefore ruin the entire purpose of the exercise for strengthening a specific muscle. It can cause gait or walking dysfunctions due to pain, and increased risk for further injuries. Overall, your symptoms get worse because the muscle is so tired. The pelvic floor muscles are the same! People need the proper exerci...
Post a Comment
Read more

Healthy Posture With Your Baby!

As a new mother or father you are lifting, carrying, and holding your baby countless times throughout the day for a few minutes to hours on end. It is extremely important to use proper body mechanics and form when doing all these tasks with your baby to prevent muscle strains and pain to your back, neck, and shoulders. Below are different ways from Medbridge to hold your baby without causing increased stress or strains on your body leading to pain.  When it comes to lifting your baby from any surface you want to stand close to your baby with your feet shoulder width apart. You can have one foot slightly in front of the other for a different stance when lifting. From there you will squat down to the height where your baby is at keeping your back flat and bending with your legs! You will grab your baby and hold your baby close to your body as you push with your legs to stand. This concept can be applied to all different surfaces of where you are picking up your baby or laying down! ...
Post a Comment
Read more