There are many benefits to be gained with participating in an exercise routine during pregnancy. Below are 8 great reasons why you might want to start an exercise routine right away!
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1. Boost Your Energy
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We all know that pregnancy can have a draining effect on your energy. Regular exercise can help you get that energy back and get you through your daily tasks and demanding schedule. Exercise works to strengthen your cardiovascular system so you do not tire as quickly and also strengthens and tones your muscles so you require less effort to engage in those daily activities.
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2. Sleep Better
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Exercise will tire you enough so that you fall into a deep sleep that will leave you feeling rested in the morning. As long as you don’t exercise right before bed that is!
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3. Reduce Stress and Lift Your Spirits
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During exercise little “feel-good” chemicals, called endorphins, are released in your body. Not only do, endorphins leave you feeling happier but, they also have pain-relieving properties that act to help you overcome any of the pains associated with pregnancy.
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4. Alleviate Common Pregnancy Complaints
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Regular exercise has been shown to help decrease some common complaints experienced during pregnancy.
- Constipation: exercise increases motility of the intestines and, thus, helps stimulate a bowel movement
- Lower Leg Swelling: walking contracts leg muscles and creates a pumping action on the blood vessels that enhances circulation
- Some other complaints that can experience relief with exercise include: low back pain, hemorrhoids, varicose veins and water retention
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5. Decrease Your Risk of Pregnancy Complications
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Regular exercise during pregnancy has been shown to decrease your chances of developing gestational diabetes and pregnancy-induced hypertension (high blood pressure). In fact, regular exercise decreases your risk of gestational diabetes by 23%. Exercise also reduces oxidative stress by increasing free-radical scavengers in your body and lowering low-density “bad” cholesterol.
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6. Have an Easier Delivery
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Pregnant women who partake in regular exercise have been found to have shorter deliveries with fewer complications. Research shows that women who exercise have significantly fewer medical interventions (induced labour, episiotomies and cesarean sections) when compared to those that do not. Furthermore, their babies experience less distress during and after childbirth.
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7. Get Your Body Back Faster
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Maintaining a regular exercise routine during pregnancy will help you get your body shape back faster after the delivery.
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8. Make Your Postpartum Life Easier
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The baby’s here and now, along with that little bundle of joy, you have to carry baby seats, strollers, diaper bags, toys and so much more. A task that no longer seems daunting thanks due to the strength you gained and/or maintained with your exercise routine!
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With all the amazing benefits to be gained with a pregnancy exercise program, I’m sure that you are just itching to start! Walking, swimming, stationary cycling, water aerobics and prenatal yoga are all great exercises for any woman to do during pregnancy. However, as they are safe to do, they are an especially great place to start for those women with a history of inactivity.
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There are a few exercises that should be avoided during pregnancy. These include:
- Activities where there is a high risk of falling such as: gymnastics, water and downhill skiing and horseback riding.
- Contact sports (hockey, basketball and soccer) should also be avoided as they can harm you and the baby.
- Scuba diving should also be avoided as this can put your baby at risk of decompression sickness (a serious illness that results from changes in the pressure surrounding the body)
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Please note: if you are experiencing any complications with your pregnancy, please consult with your health care provider before beginning any exercise program.
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References:
Davies, Wolfe, Mottola, MacKinnon, et al. Exercise in Pregnancy and the Postpartum Period. Joint SOGC/CSEP Clinical Practice Guideline. June 2003 (129).
Carlson-Rink, ND. Pregnancy: Plan for a Healthy Mother & Baby. Better Nutrition Magazine. Volume 14
The American College of Obstetricians and Gynecologists. Frequently Asked Questions Pregnancy. August 2011