Do doctors allow you to exercise during pregnancy?
Pregnancy represents one of the greatest life changing events in a woman’s life which encompasses a plethora of both physical and mental changes. Staying physically active is considered as an important tool to support these changes and the growing baby as well. According to the American College of Obstetrics and Gynecology (ACOG), if you are healthy and your pregnancy is normal, it is safe to continue or start physical activity. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery. However, it’s still important to discuss the various parameters of exercise with your healthcare providers (OB-GYN & Women’s Health Physiotherapist) to have a safe pregnancy and reap maximum benefits out of the exercises. The age old standard advice during pregnancy- ‘Keep doing what you are doing’ may not be correct. Women who have not exercised before can safely start exercising. At the same time, everything that an exercising female was doing before pregnancy, may not be safe now.
Benefits of exercise during pregnancy
Following is a list of the multiple benefits that can be gained by exercising during pregnancy, which not only help during pregnancy but even in the postpartum phase.
- Improves ability to maintain a moderate weight during and after pregnancy. Research suggests that more weight gain during pregnancy increases a baby’s chances of having a higher birth weight, which may have negative effects later in life.
- Lowers your risk of pregnancy complications. All pregnant women are at a risk of gestational diabetes(elevated blood sugar). Exercise is known to keep raised blood glucose in control. Another complication of pregnancy known as preeclampsia which is marked by raised blood pressure, can lead to preterm labor and low birth weight. Staying physically active has been found to keep blood pressure from rising.
- Reduces the aches and pains of pregnancy. Low back pain and pelvic girdle pain are the two most common types of pain reported by women during pregnancy. These can be caused by hormones associated with pregnancy, and various postural changes in the body. Strengthening and stability exercises can help manage the pain.
- Helps ward off constipation. An active body encourages active bowels. Constipation during pregnancy is common and can also be due to tight pelvic floor muscles. Exercises to help relax those muscles can aid in easy bowel movements.
- Boosts your mood. Women are more susceptible to depression and anxiety while they are expecting. Research has found that exercise during pregnancy releases endorphins and thus improves mood, and reduces stress and anxiety.
- Improves sleep. Sleep can be evasive during pregnancy. Physical discomfort, changes in hormones, anxiety and many other factors can lead to sleep disturbances. Observational studies indicate that women who exercise throughout pregnancy have better sleep quality and duration than their inactive counterparts.
- Fights fatigue. Feelings of low energy and fatigue are common during pregnancy. . Research shows that bouts of low to moderate intensity resistance exercise is effective in reducing physical and mental fatigue, and increased energy. .
- Supports an easier and faster labor. Guided strengthening, stretching, and breathing exercises during pregnancy help ease the process of labor and delivery.
- Helps decrease the likelihood of perineal tearing and medical interventions during delivery
- Speeds up postpartum recovery. Exercising during pregnancy helps prevent and recover from postpartum challenges such as incontinence, haemorrhoids, diastasis recti, and body pain to name a few. ,
General exercise recommendations
Before starting any exercise program, it is important to consider various factors like the person’s current fitness levels, pre-existing medical conditions, absolute and relative contraindications to exercise, fatigue levels, mood swings, pain points, and the effect of hormones on the body. That’s why we recommend consulting a pelvic floor physiotherapist before starting a new exercise program or if you have any apprehension about continuing your current routine.
Generally, an exercise plan should include the following:
- Moderate intensity aerobic exercise - 150 minutes per week.
- Strengthening and stretching exercises 2-3 times/week.
- Breathing exercises
- Pelvic floor muscle training
- Core stability and strengthening exercises
Consulting a women’s health physiotherapist who can design a comprehensive, safe, and effective exercise plan is highly recommended. They carefully evaluate pregnant women and take into account all the factors that could affect exercising during pregnancy.
When should I not exercise?
There can be absolute as well as relative contraindications to exercise during pregnancy. There are certain conditions where exercising is considered a contraindication and a risk to the baby. These conditions include: placenta previa (where placenta covers the opening of cervix completely), incompetent cervix (when there is a history of premature shortening and opening of cervix, or if it is diagnosed during current pregnancy), severe cardiovascular and/or restrictive lung disease, and multiple gestation pregnancy (triplets or higher).There can be conditions and situations where exercise needs to be decreased, modified, avoided, or may need to be stopped completely as pregnancy advances. For example, in the case of the history of preterm labour or premature birth, exercise may need to be reduced in the second and third trimester. It is advisable to check with your OB-GYN and expert women’s health physiotherapist when you have doubts about exercising.
Conclusion
According to the research and doctors, pregnant women are encouraged to exercise with a few exceptional conditions where exercising may not be allowed. The benefits of exercising during pregnancy cannot be emphasised enough. To extract the maximum benefits from exercise and have a safe pregnancy, exercising under the supervision of a women’s health physiotherapist can be extremely beneficial.
At Proactive for Her, our expert women’s health physiotherapists provide complete pregnancy support through detailed evaluation, and comprehensive exercise sessions. The sessions also address the pains and aches of pregnancy, various other issues like incontinence, constipation, and challenges managing breathing. We also prepare pregnant women for a smooth labour and delivery experience. If you are pregnant and not sure where to start your pregnancy fitness journey, make an appointment to see one of our expert women’s health physiotherapists at Proactive for Her.