By the YMCA of the Chippewa Valley
Exercise is crucial for maintaining overall health and wellness, and this is especially true during pregnancy and the postpartum period. Both prenatal and post-natal exercise offer numerous benefits contributing to physical, emotional, and mental well-being.
Exercise Recommendations During Pregnancy
The American College of Obstetricians and Gynecologists recommends that pregnant women aim for at least 150 minutes of moderately intense activity per week, which is equivalent to 30 minutes a day. If you are new to exercise, start gradually building up to the recommended duration. For women who had a consistent routine before pregnancy, pre-pregnancy workouts can continue with modifications tailored to each progressing trimester.
Benefits to Exercise
Staying active during pregnancy provides numerous benefits for both you and your baby. It helps with weight management during and after pregnancy while supporting joint health, maintaining posture, and preserving bone density, which can reduce back pain. Regular exercise also lowers the risk of gestational diabetes, leg cramps, edema, varicose veins, and blood pressure fluctuations.
Additionally, staying active prepares your body for labor and delivery. A strong cardiovascular and respiratory system can ease the strain of childbirth, while maintaining muscular strength minimizes biomechanical stress and promotes a faster recovery after delivery. Exercise examples are walking, swimming, yoga, and resistance training.
Changes in the Body and Relation to Exercise
During pregnancy, be cautious of relaxed joints and changes in balance and breathing. While pregnant, hormones like relaxin loosen and relax muscles, joints, and ligaments, thus making them less stable and at higher risk for injury. Avoid exercises that are heavy impact, fast weight shifting, and jumping. Keep in mind relaxin can remain in the body up to several months after birth. Another change in the body is balance. A growing belly will alter your center of gravity and place extra stress on your back and pelvis. With more oxygen needed during pregnancy for you and your baby, you may find yourself getting short of breath faster during activity. You also want to avoid laying on your back as it can impede blood flow.
Importance of the Pelvic Floor
Strengthening and maintaining the pelvic floor during and after pregnancy is crucial. These muscles act as a hammock, supporting the uterus, bladder, and other pelvic organs. Pregnancy adds stress to the pelvic floor, weakening the muscles and leading to potential stress incontinence and pelvis dysfunction. Keeping the pelvic floor strong will not only help aid in delivery and reduce pain, but it will also support recovery and function postpartum.
Conclusion - Exercise during pregnancy is a great way to enhance health, ease labor, and promote a smoother postpartum recovery. Always be sure to consult with your healthcare provider before starting an exercise routine and immediately inform them of any concerns with exercise.
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