Yes, exercising during pregnancy is beneficial and no, the baby won’t prematurely pop out. Pregnancy comes with a lot of changes including physical and psychological, and doing a couple of aerobics can help take off the edge and bring a balance to the body systems. Studies have shown that exercise significantly contributes to maternal and fetal well-being.
Back in the days and even up till this moment, women were advised against exercise during pregnancy. The most common concerns were the risk of premature labor and giving birth to low birth weight babies, lack of strength and motivation, lack of support from family and loved ones, and cultural beliefs.
Even if an obstetrician strongly recommends it, these concerns can present as barriers. Persistent follow-up and a good understanding of how exercise impacts pregnancy are necessary to make good decisions concerning this topic.
Benefits of Exercising During Pregnancy
Physical benefits for both mother and fetus:
A meta-analysis was conducted by Benjamin Guinhouya et al. and they had these say:
- Improved cardiovascular health: Exercise helps with cardiovascular adaptation during pregnancy. It improves cardiac output, blood volume in the placenta, and vascular compliance causing the placental perfusion to be significantly increased at rest.
- Reduced risk of gestational diabetes and fetal macrosomia: Maternal exercise reduces the amount of weight gained during pregnancy, the incidence of gestational diabetes mellitus, and the risk of fetal macrosomia and distress. The risk of childhood metabolic diseases like diabetes and obesity is greatly reduced too.
- Enhanced cognitive and neuromotor development: Increased blood flow leads to increased transfer of blood elements like brain-derived neurotrophic factor (BDNF) causing improved neurocognitive functions; and better learning and memory abilities.
- Easier labor and vaginal delivery and reduction in the likelihood of having a cesarean delivery.
- Maternal exercise also reduces the risk of low back pain.
Psychological benefits:
Pregnancy is a stage in a woman’s life where she feels a lot of emotions and vulnerability. A literature review done by Maria Margarida et. al. highlighted some psychological benefits of maternal exercise:
- Reduced stress and anxiety: Maternal exercise makes pregnancy more bearable by preventing attacks of anxiety and stressful episodes.
- Prevention of depression: Exercise has a significant effect on both perinatal and postpartum depression.
- It impacts strongly on overall mental wellbeing, which also leads to better physical wellbeing.
General Guidelines for Exercising During Pregnancy
Numerous guidelines have been released by various bodies concerning maternal exercise. First, before commencing any form of exercise during pregnancy, consultation with an obstetrician or any applicable physician should be done to receive proper guidance and instructions. A thorough risk assessment should be carried out to find out if there are any underlying medical conditions.
If you have the following conditions, exercise is not recommended; multiple gestation, preeclampsia, placenta previa, and gestational hypertension. Exercise should be terminated if the following symptoms are noticed; chest pain, preterm labor, vaginal bleeding, amniotic fluid leakage, dizziness, leg pain or swelling, and breathing difficulties.
The American Congress of Obstetricians and Gynecologists advises women who already have an established exercise routine to continue and women who don’t to begin earnestly. The American College of Sports Medicine encourages women to exercise for 30 minutes at least 3 to 4 days of the week. The exercise routine can be started with low intensity and over time adjusted to moderate intensity.
Aerobics are generally safe during pregnancy. Examples are brisk walking, swimming, cycling, jogging, and yoga. Some muscle-strengthening exercises include pelvic floor exercises, carrying light weights, and abdominal exercises.
Safety Precautions and Modifications
Exercises that put the mother at risk of falls and trips should be avoided. The ligaments of pregnant women are a little bit more relaxed due to hormonal effects, which makes them more prone to injuries. Exercise that leads to a left supine position and the production of excessive body heat should also be avoided. This points out the need to not exercise in hot weather.
It is very important for a pregnant woman to stay hydrated. Drinking water before and during exercise can help with circulation and metabolism and prevent dehydration and heat cramps.
It is also advised to exercise on an even surface to prevent environmental injuries. Research says that it is better to exercise between 10 am and 2 pm because uterine contractions are lesser during this timeframe.
Most importantly, listening to your body and modifying your exercise routine as your pregnancy progresses is crucial. If you experience any unusual symptoms, such as dizziness, headache, chest pain, abdominal pain, or fluid leaking from the vagina, it’s important to stop exercising and consult your healthcare provider.
However, if you’re unsure when to see a gynecologist for the first time, visiting reputable websites and online resources is best to gain valuable insights and initial guidance.
Conclusion
Exercise during pregnancy is extremely safe, it just has to be done the right way. Maternal exercise guidelines have been released by various bodies and are applicable in all countries. Being adequately informed about exercise dos and don’ts is an encouraging factor in pursuing a better well-being. Once again, it is vital that you involve a healthcare professional for adequate guidance.
References
Okafor, U. B., & Goon, D. T. (2022). Uncovering Barriers to Prenatal Physical Activity and Exercise Among South African Pregnant Women: A Cross-Sectional, Mixed-Method Analysis. Frontiers in public health, 10, 697386. https://doi.org/10.3389/fpubh.2022.697386
Guinhouya, B. C., Duclos, M., Enea, C., & Storme, L. (2022). Beneficial Effects of Maternal Physical Activity during Pregnancy on Fetal, Newborn, and Child Health: Guidelines for Interventions during the Perinatal Period from the French National College of Midwives. Journal of midwifery & women’s health, 67 Suppl 1(Suppl 1), S149–S157. https://doi.org/10.1111/jmwh.13424
Ribeiro, M., Andrade, A. & Nunes, I. (2022). Physical exercise in pregnancy: benefits, risks and prescription. Journal of Perinatal Medicine, 50(1), 4-17. https://doi.org/10.1515/jpm-2021-0315
Evenson, K. R., Barakat, R., Brown, W. J., Dargent-Molina, P., Haruna, M., Mikkelsen, E. M., Mottola, M. F., Owe, K. M., Rousham, E. K., & Yeo, S. (2014). Guidelines for Physical Activity during Pregnancy: Comparisons From Around the World. American journal of lifestyle medicine, 8(2), 102–121. https://doi.org/10.1177/1559827613498204
