EXERCISE DURING PREGNANCY
While many think pregnancy is a state when a woman should slow down, many studies have proven the opposite to be true. Studies have found that women who exercise during pregnancy tend to have better pregnancy outcome.
π₯Benefits of exercising during pregnancy
1. Helps in weight management. Exercise during pregnancy has been associated with lower risk of gaining too much weight.
2. Improves posture hence lower the incidence of back and pelvic pain.
3. Lower risk of gestational diabetes mellitus.
4. Lower risk of preeclampsia
5. Lower risk of baby getting too big (fetal macrosomia)
6. Lower risk of Cesarean delivery
7. Relieves stress
8. Shorter second stage of labor
9. Faster recovery after delivery (and get into shape on time
10. Lower incidence of postpartum depression.
π₯How much exercise do you need in pregnancy? Getting about 30minutes of moderately intense aerobic exercise most days of the week is recommended. As a pregnant woman, if you’re exercising and you are unable to speak/complete a sentence then you’re going too fast. You should be able to talk while you exercise- take note of that.
π₯Examples of Exercises that are safe in pregnancy.
1. You can’t go wrong with walking. Walking is a safe exercise for pregnant women both those who are skilled in exercise before pregnancy and the newbies in pregnancy. If you haven’t been exercising before getting pregnant, start with walking/
2. Running ππ½♀️
3. Dancing ππ½ (who doesn’t like dancing π)
4. Cycling is a good one to exercise your legs and thighs.
5. Yoga π§πΏ
6. Some resistance training with light weight is fine. Stick to no more than 4kg
7. Swimming. This is a forever darling to pregnant women. Swimming π♀️ takes the load/weight of pregnancy off you in the moment and calms your aching muscles.
π⚠️Exercises that are a NO-NO during pregnancy
1. Scuba-diving
2. Boxing/
3. Skydiving
4. Any exercise that are likely to make you fall in pregnancy (remember that pregnant women are more prone to fall). Examples of such include gymnastics π€Έ♂️, skiing ⛷ etc
⚠️⚠️Who should not exercise during pregnancy?
1. If your doctor has told you not to. Please listen to your doctor
2. Previous preterm labor/delivery
3. History of Cervical incompetence (in which the cervix is weak)/ recurrent miscarriage.
4. Bleeding/
5. Cerclage placement
6. Low placenta/
7. If you have any chronic health conditions like Hypertension, Diabetes, Asthma etc. talk to your doctor before commencing any exercise.
Take home:
Exercise during pregnancy is advised for every low-risk pregnancy for better and favorable outcome. If you have been exercising before pregnancy (Awesome you), stay the course (some modification may be necessary). If you decide to begin exercising in pregnancy, start slowly.
Remember to stay hydrated when you exercise
If you start feeling dizzy during exercise- stop!
Dr Esther Oluwadeyi©
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