Back Pain Is A Major Problem In Pregnancy
Some women believe that exercising may complicate their pregnancy, and that pregnancy is a time to relax and take it easy. Physical exercise is beneficial no matter what age you are or what conditions you may be under. There is no evidence that moderate or vigorous exercise undertaken by healthy women consuming high-quality diets and gaining appropriate amounts of weight is harmful to the mother or the fetus.
“Body size and gestational age, as well as other health parameters, were similar in the group of women who followed the exercise regime compared to those who did no form of physical activity during pregnancy, which indicates that exercise poses no threat to the health of the fetus,” co-author Jonathan R. Ruiz explains
There are many benefits to the mother and fetus concerning exercise during pregnancy and they include:
- Feeling healthier
- Improved sense of well-being
- Shorter labours
- Reduce the risk of developing gestational diabetes
- Reduce the risk of developing pregnancy-induced hypertension
- Reduced lower back pain
- Decreased chance of excessive weight gain
- Decreased chance of blood clots
However, in women who are malnourished, exercise may be a bad thing in that exercise may reduce fetal growth.
Drink Plenty of Water During Exercise
It is considered safe to begin an exercise program during pregnancy. Actually, it is recommended! Starting an exercise program may improve fetal growth. You just have to make sure that you stay hydrated and drink plenty of fluids. It is also important to make sure you don’t become overheated and exert yourself too much!
What Kind of Exercise? How Long For?
The types of exercise that pregnant women can engage in includes:
Walking Is A Great Form Of Exercise
- Walking
- Cycling
- Swimming
- Jogging
- Dancing
The types of activities better saved for after pregnancy include:
- Water skiing
- Snow skiing and snowboarding
- Surfing
- Mountain climbing
- Scuba diving
- Horseback riding
It is advised that pregant women engage in exercise three to five times per week for about 30 minutes. Yes, you did read correctly. It is the same recommendation for the general public. Remember: exercising during pregnancy is recommended as well as eating a balanced diet from all food groups.
Sources
Brown, J. (2008). Nutrition through the lifecycle. Belmont, USA: Thomson Wadsworth
R Barakat, A Lucia, J R Ruiz, ‘Resistance exercise training during pregnancy and newborn’s birth size: a randomised controlled trial’, International Journal of Obesity, 2009, doi:10.1038/ijo.2009.150
i realy am enjoying reading your blog:)being recently pregnant i am finding your research both extremely helpful and fun to read. thanks for creating such a helpful blog!
Shira,
Thanks for your comment! I hope your pregnancy turns out well. I am so happy you are finding this information helpful. It is such an interesting topic to me, and I am so happy other girls like to read all about pregnancy and nutrition too. Thanks again!
Emma
Great idea for a blog! I was home on the weekend visiting with a good friend who is expecting, and she was telling me some of the things she struggles with because of mixed messages – exercise was one of them! I sent her the link to your blog and she was really happy to read it. She was enrolled in a ‘pregnancy dance class’ but then wasn’t attending the lessons because she heard moving around too much isn’t good for the baby. She is now happy to know she can get back to it! Thanks!
Marissa,
Thanks so much for referring your friend to my blog. I’m glad I can help out! There is so much information out there, and pregnant women are bombarded with all these mixed messages. If she is in good health, eating a balanced diet and has a proper rate of weight gain, exercise will be extremely beneficial for her!
Thanks for your comment
Emma
Hi Emma,
All of your posts have been great. I am glad that you were able to get them all done. They were very informative. This exercise one was really interesting. I have heard of a lot of people who worry about exercise while they are pregnant.
I remember seeing in a movie recently that a woman who was having trouble getting pregnant, and then finally did, gave up her usual running routine, because she was afraid of losing the baby. I know it is just a movie, but still, I feel like this is a common concern.
I have really enjoyed reading your posts.
Good luck,
Krista.