Mums To Be

Gone are the days when the best advice to a newly expectant mum was to “put your feet up”. Indeed research suggests that exercise during pregnancy can be beneficial to both mother and baby.

Safe exercise can improve the incidence of lower back pain, assist with postural changes, help fight fatigue and make labor times shorter and delivery easier (1,2). Indeed, babies may benefit too. Their foetal heart rate tends to be stronger and babys born to fitter mums have been shown to have healthier , weight gain. Mums to be who are experienced exercisers shouldn’t try to improve their fitness levels during pregnancy, rather they should aim to maintain their stamina and strength so that post –birth they can more rapidly regain their pre-pregnancy conditioning. Mums to be who aren’t used to regular exercise can still benefit enormously. Regular exercise will promote body awareness, improve circulation and make maternal fat gains easier to deal with.

Postnatal exercise can be resumed approximately 6 weeks after delivery or 8-10 weeks after a caesarian section. This will greatly assist in overcoming postural weaknesses caused by the pregnancy, weight loss will be encouraged, stress reduced and energy increased.
Here’s a few do’s and don’ts regarding exercise during pregnancy:

+ Do perform pelvic floor exercises both during and after pregnancy
+ Do use the larger muscles to promote improved cardiovascular function
+ Do maintain a good posture during all exercise movements
+ Do ensure you have a smooth warm-up and cool down (allow 15 mins for each)
+ Do stretch muscles that have been shortened due to postural adaptions
+ Do make sure that you keep hydrated throughout the exercise
+ Don’t perform exercises lying on your back after the first trimester (can causes dizziness and reduced blood flow to the foetus)
+ Don’t allow yourself to get overheated
+ Don’t forget to maintain your energy during exercise by increasing calorie intake slightly (approx 300 cals)
+ Don’t push yourself too hard-listen to your body
+ Don’t forget those pelvic floor exercises!
+ Don’t hold your breath during exercise. Breath normally.

References:

1: Wolfe LA, Hall P, Webb KA, et al: Prescription of aerobic exercise during pregnancy. Sports Med 1989;8(5):273-301

2. Pomerance JJ, Gluck L, Lynch VA: Physical fitness in pregnancy: its effect on pregnancy outcome. Am J Obstet Gynecol 1974;119(7):867-876