PREGNANCY AND EXERCISE: THE DOS AND DON'TS (By: Eugenia Ameyaa Gyan, RM)

 


Right from the time a woman notices she's pregnant, she's surrounded by a lot of dos and don'ts, of which exercise is included. Most people think that a woman doesn't have to be so active or engage in physical activity to stay healthy during pregnancy. Unless objected to by a physician, it is always safe and necessary to exercise during pregnancy, especially when done under medical supervision.

Benefits of Exercise During Pregnancy

As already indicated, exercise is an important part of a healthy pregnancy and offers numerous benefits for both the mother and the baby, such as:

  1. It increases blood flow to the placenta, which is good for the developing baby.
  2. It helps enhance energy levels and reduce pregnancy-related fatigue.
  3. Prepares you for labor and delivery by strengthening your pelvic floor muscles to prevent pelvic floor injuries during delivery.
  4. It helps reduce common pregnancy discomforts such as pelvic pain, constipation, and backache.
  5. Increased hormones during pregnancy can cause emotional challenges. The release of endorphins during exercise helps improve mood and sleep.


Exercises that can be done while Pregnant

Notwithstanding the importance of exercise during pregnancy, you need to exercise due diligence since not all exercises are safe and appropriate during pregnancy. Also, your level of pregnancy fitness, the trimester, and the number of minutes required for exercising require proper consideration. Sometimes, making a few adjustments to an exercise routine, especially if there are related complications such as pregnancy-induced high blood pressure, cervical or placental problems, early contractions, or virginal bleeding, among others, becomes necessary.

The following are four simple, easy, and safe exercises that can be done during pregnancy.

1. Breathing Exercises: Breathing exercises (taking a few minutes to inhale and exhale deeply and resting in between) improve blood circulation, which is good for both the mother and the developing baby. It also helps relieve stress and pain during labor.

2. Walking: Skip the ride and take a walk. A 30-minute brisk walk daily is beneficial because it's good for your joints and muscles.


3. Squats: Squats help relieve lower back pain and strengthen your pelvic floor muscles (muscles within your pelvis).

4. Kegel Exercise: You can do kegel exercise by pretending to hold urine for 10 seconds and releasing it (this contracts and releases the pelvic floor muscles). Repeat this about 10 times a day.

Kegel exercises strengthen your pelvic floor muscles and promote bladder control. Leaking urine when you cough, sneeze, or strain could be an indication of weak pelvic floor muscles. Research has proven that doing kegel exercises during pregnancy makes the second stage of labor easier and helps prevent injury to the pelvic floor muscles during delivery.

Exercise to Avoid During Pregnancy



Some physical activity may likewise put you at a higher risk of injury and should be avoided as soon as possible. These include contact sports like football, volleyball, horseback riding, jumping, cycling, gymnastics, hot yoga, hockey, basketball, and those that involve lying on the back for a longer time.

In addition, it is always advisable to drink an adequate amount of water while exercising to avoid dehydration. Avoid strenuous activity, and always listen to your body to know when to rest or stop based on your level of energy. A good rule of thumb is that if you can’t talk while exercising, you’re overdoing or exercising strenuously. And finally, always update your healthcare provider on your exercise regime.

Conclusion

A safe and healthy pregnancy is the product of a cocktail of many health practices. Exercise works best together with proper adherence to other health practices such as good nutrition, a positive mind, regular prenatal checks, avoiding alcohol and smoking, and maintaining a healthy weight, among others.


Eugenia Ameyaa Gyan is a Registered Midwife in Ghana.

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