Your guide to physical activity throughout pregnancy
Here at Rise & Shine Healthcare, my goal is to keep you feeling great and moving. No matter what life throws at you. This includes pre-pregnancy, pregnancy, and post-pregnancy.
Starting a family is an exciting chapter of life but it comes with its own challenges. With motherhood comes increased physical demands. Lifting, holding, carrying, cooking, changing diapers, laundry, soothing, bathing, cuddling. It can be overwhelming if you are not prepared. One of the best ways to reduce your risk of aches & pains is participation in physical activity. There are other benefits of participating in physical activity too.
Benefits of physical activity participation throughout pregnancy
1. Fewer newborn complications
Healthy weight management during pregnancy is important for you and your baby's health. Participation in physical activity is one way to manage this. Maintaining a healthy weight range can reduce the risk of complications.
2. Benefits for Mom
Many changes happen in your body with pregnancy. This is a beautiful thing because it shows how adaptive the human body can be. You are growing an entire human being, after all.
Participating in physical activity can help maintain healthy ranges of:
blood pressure
blood sugar
body weight
It can reduce the risk of:
depressive symptoms
low back pain
c-sections
instrumental delivery
urinary incontinence
How can I be physically active while pregnant?
The 2019 Canadian Guideline for Physical Activity throughout Pregnancy has recommendations.
All women with uncomplicated pregnancies should take part in physical activity.
Aim for 150 minutes of moderate-intensity physical activity each week.
Spread out your activity across at least 3 days, although being active every day is ideal.
Include aerobic and resistance exercises.
Change exercise position if lying on your back makes you lightheaded or nauseous.
Is it safe to exercise while pregnant?
For uncomplicated pregnancies, physical activity is not only safe but recommended.
Special Considerations
While pregnant, avoid physical activity that may increase your risk of injury such as:
Contact sports that increase your risk of getting hit in the abdomen
Activities that may result in a fall
Exercising in hot environments that may cause you to overheat
Scuba diving
Activities above 6,000 feet (if you do not already live at a high altitude)
What if I wasn't active before pregnancy?
Pregnancy is a great time to begin physical activity. There are many benefits for both Mom and baby. Following a progressive aerobic and resistance training program is the best approach. This means making small changes to meet or exceed the physical activity guidelines. You might start with 10 minutes of walking and that's a great place to start.
Make small adjustments to meet or exceed the physical activity guidelines.
How hard can I exercise?
Everyone is different because it depends on various factors. Pre-pregnancy activity levels and pregnancy symptoms, to name a few.
Pre-pregnancy, your body has cues that tell you when you're working too hard. Shortness of breath, heart-pounding in the chest, and muscle fatigue. These same cues are present when you're pregnant. Listening to these cues informs how hard you can work.
Try not to compare yourself to anyone else because everyone is different. Different levels of activity pre-pregnancy, pregnancy symptoms, schedules, to name a few.
I want to be more active but I can't with these symptoms!
You may need to adjust your activity choice and levels depending on how you're feeling. Feeling nauseous or fatigued can make it difficult to move your body. Like anything in motherhood, everything is temporary. Do what you can for now and get back on the horse when you can. Your pattern of physical activity is more important than the odd times you didn't move.
When is not a good idea to exercise?
These are conditions you likely have known about. These will come up when speaking to your medical doctor at your check-ups. If you have any of these absolute contraindications, go about your usual activities. Avoid anything strenuous:
ruptured membranes, premature labour, unexplained persistent vaginal bleeding, placenta previa after 28 weeks gestation, preeclampsia, incompetent cervix, intrauterine growth restriction, high-order multiple pregnancy (e.g., triplets), uncontrolled Type I diabetes, uncontrolled hypertension, uncontrolled thyroid disease, other serious cardiovascular, respiratory or systemic disorder.
If you have relative contraindications, talk to your doctor. Discuss the advantages and disadvantages of physical activity:
Recurrent pregnancy loss, gestational hypertension, history of spontaneous preterm birth, mild/moderate cardiovascular or respiratory disease, symptomatic anemia, malnutrition, eating disorder, twin pregnancy after the 28th week, other significant medical conditions.
Okay, I get it. Physical activity is important throughout pregnancy.
This can be overwhelming. Don't know where to start? Book an appointment with me to get a personalized plan for you.
Reference
Mottola MF, Davenport MH, Ruchat S, et al, 2019 Canadian guideline for physical activity throughout pregnancy, British Journal of Sports Medicine 2018;52:1339-1346.