Benefits of Exercise in Pregnancy.
Staying active and fit during pregnancy is an exciting way to embrace your changing body and manage weight gain more effortlessly. Plus, it can make labour easier! Remember to listen to your body and avoid starting new intense activities like an Ironman triathlon or Brazilian Jiu-Jitsu- now is not the time! Instead, keep it fun and enjoyable by sticking to your regular exercise routine—think yoga, dancing, sports, or even a shopping plod! As long as you feel comfortable, exercise is a wonderful way to promote your well-being and your baby's. Embrace this journey and enjoy every moment of it!
Evidence shows active women are less likely to experience problems in later pregnancy and labour. It is not harmful to your baby.
Some of the evidence benefits of exercise in pregnancy include:
reduced newborn complications
lowered risk of pre-eclampsia
reduced risk of Gestational diabetes mellitus
lowered chance of instrumental delivery
decrease in urinary incontinence.
6 current evidence-based recommendations are:
Women should be screened for contraindications by their medical team before commencing exercise. Gp, Physios- I highly recommend Wendy if you're in South Devon
Women are encouraged to be active daily and accumulate at least 150 minutes of moderately intense weekly exercise. Moderate intensity is now assessed by the Talk Test and the Borg perceived exertion scale rather than using heart rates according to the ACOG 2021 (correction) guidelines. Heart rates can be used; however, it's not the current recommended practice.
Talk test:
If you can maintain a conversation whilst exercising, this is a good indicator that you are not exerting yourself too much.
BORG perceived exertion scale:
When exercising to moderate intensity, your perceived exertion should fall around 12-14, "somewhat hard" on the scale below.
RATING PERCEIVED EXERTION
6 NO EXERTION
7 EXTREMELY LIGHT
8
9 VERY LIGHT
10
11 LIGHT
12
13 SOMEWHAT HARD= moderate intensity
14
15 HARD
16
17 VERY HARD
18
19 EXTREMELY HARD
20 MAXIMAL EXERTION
3. Exercise should combine aerobic (cardio) and resistance (strength) training.
4. Women should consider their baseline exercise and continue at that pace if they feel comfortable. Those who were not as active before falling pregnant are encouraged to exercise at a low level.
5. Pelvic floor exercises should be done daily. Whilst pregnancy isn't all about your pelvic floor, strong muscles support your baby. As your baby grows, it puts pressure on the bladder, which can cause unintentional urine leakage. Pelvic floor exercises can help prevent or reduce this. A strong pelvic floor can help you have more control during labour and delivery.
6. An exercise programme should consider the physiological adaptations to pregnancy and the gestation at which it is prescribed.
Pregnancy is an incredible journey, and each trimester brings unique challenges and movement opportunities!
Approach exercise gently and at your own pace—listen to your body and rest whenever necessary. Remember, everyone's experience is different before, during, and after pregnancy. Embrace what feels right, and focus on nurturing yourself during this special time. Celebrate your strength and the fantastic changes your body is going through—you're doing wonderfully!
If you're interested in embracing your pregnancy further retreat or get in contact today to start moving in the new you contact