Exercise during pregnancy and beyond.
Exercise during pregnancy and beyond can help you stay healthy and feel your best. There is evidence that physical activity may prevent *gestational diabetes , relieve stress, and build more stamina needed for labor and delivery.
If you are already physically active, exercising for fun or even professional, you should be able to continue your activity with some adjustments.
If you aren’t exercising ,you can safely begin an exercise program during pregnancy after consulting with your health care provider.
There is a lot of misunderstanding info related to the subject and a lot of myths about exercising during pregnancy.
First of all, there is no evidence of increased rates of miscarriage or premature labor in women that exercise during pregnancy.
So, can I do all types of exercise?
Exercise prescription during your pregnancy depends on your fitness level prior to pregnancy. It also depends on if their has been previous complications during any other pregnancies.
Indicators to stop exercising and seek medical advice would be if you develop any of the following: vaginal bleeding, shortness of breath while exercising, severe headaches or dizziness that don’t go away when resting.
The only sports that are considered dangerous are horse-riding and contact sports, in case of an impact. Scuba diving should be avoided due to fetus decompression problems.
All the other sports are considered completely safe for a pregnant woman to participate.
Things to be aware of :
- Hydration and Temperature control, especially in the first trimester (<39 degrees)
- Energy balance, especially from the late first trimester, the pregnant athlete should be aware of the demanding calory intake needed
- Normal physiological and anatomical changes during pregnancy (like ligament laxity & lumbar lordosis) that may increase the injury risk around the pelvic-lumbar area.
Recommendations for Postpartum exercising:
- There are no real contraindications for postpartum exercise
- The way of delivery (C-section or normal) or complications during pregnancy or delivery may affect the quick return to exercise
- Importance of pelvic floor exercises to reduce risk of stress incontinence and bladder problems in later years.
- Exercise immediately after breastfeeding to avoid the discomfort of breast engorgement firstly and secondly the theoretical risk of lactic acid be transferred to the baby.
- Postpartum exercise can reduce the risk of postpartum depression.
We treat many pregnant patients (12 weeks +) at Physioflexx and facilate post -natal Pilates classes , to find out more Contact – Physioflexx Ayrshire
*(diabetes that develops during pregnancy)