Researches about exercise and pregnancy struggle with the pros and cons of exercise during pregnancy. For many years, physicians suggested moderate activity levels for pregnant women, and then made a drastic flip, stating that pregnant women should continue with their activities, or give up sedentary lifestyles in favor of regular physical exercise, stating that it would facilitate an easy labor and delivery.
It seems, according to current researches about exercise during pregnancy, in some ways, both were right.
The National Institute of Child Health and Human Development provided $150,000 in grant money to fund a research project designed to determine the accuracy of existing methods of measuring energy expenditure in pregnant women.
According to exercise physiologist, James Pivarnik, though there have been improvements in ability to measure, or estimate, energy expenditure in field settings, most of the research has been done on people who were not pregnant, so there is still much to be learned in researches about exercise during pregnancy. Dr. Pivarnik postulates that this research will go a long way in determining the role of physical activity and energy expenditures effects on pregnancy.
According to Dr. Carole B. Rudra from the University of Washington, who spearheaded recent researches about exercise during pregnancy, provided more evidence that engaging in regular physical activity both before and during pregnancy, reduces the risk for gestational diabetes, which threatens the health of both mother and baby, and directly correlates to the risk of the mother developing diabetes later in life.
Women in the study, who reported very strenuous exertion on a regular basis, were 81% less likely to develop gestational diabetes compared with women reporting negligible or minimal exertion. Women reporting moderate usual exertion had a 59% risk reduction compared with women reporting negligible or weak exertion.
Researches about exercise during pregnancy conducted by Dr. Richard Feely, M.D. support the positive benefits of exercise during pregnancy, noting that it may lower the risk of high blood pressure or preeclampsia during pregnancy.
Two hundred and one women with preeclampsia during pregnancy, and three hundred and eighty-three women who didnt have high blood pressure during pregnancy, took part in the study. The women reported their level of recreational activity, walking, and stair climbing for the periods prior to conception and for the first twenty weeks of pregnancy.
The risk of high blood pressure during pregnancy was reduced by about 33% in women who engaged in recreational and physical activities during the year before pregnancy and during early pregnancy. Those women who did not regularly exercise, but climbed stairs every day, also had a lower risk but to a lesser extent.
A recent study at Case Western Reserve University found a direct correlation in maternal health and exercise during pregnancy, but also noted a definitive correlation in the health of the babies of mothers who did or did not exercise as well. In summary, researches about exercise and pregnancy support the belief that expectant mothers should continue suitable forms of exercise throughout pregnancy, provided there are no prohibitive medical conditions to prevent it.
How hard should I train? Is a question I get all the time as a personal trainer who specialises in pre and post natal exercise. Most people or your trusty next door neighbor will probably tell you to relax, put your feet up and have a cuppa, and your partner who are about to be dads can be very over protective when it comes to pregnancy and exercise. So what should you do?
Yes you can exercise during pregnancy and achieve a lot of benefits for you and the baby. Research shows women who exercise regularly while pregnant have easier labours, deliveries and recoveries, you to be careful you don't do too much. You should always be able to hold a conversation, if you can't you need to slow down! (How often will you hear that from a personal trainer!) If at any point you discover bleeding, back or abdominal pain you should see you GP or midwife immediately. While pregnant you will be able to train most days of the week but at a moderate intensity and when lifting weights you should be lifting light to medium weights (40-60% of your one rep max). REMEMBER always consider your technique which should be smooth.
What are the advantages? There are a number of physical and psychological benefits from exercising while pregnant. It has been found that active women suffer from less amounts of insomnia, less bouts of stress, anxiety and depression as feel good endomorphins are released when exercising which promote the feeling of well being and help to reduce fat storage.
Evidence suggests that carrying out weight bearing exercises reduces the length of labour and limits complications during delivery. Not exercising during pregnancy leads to the waste of muscle and strength loss, decrease in CV fitness and weight gain which can increase the chances of diabetes.
One of the obvious problems that can occur during pregnancy is lower back pain due to the load that you are or will be carrying. Strengthening the back can have a number of advantages during pregnancy such as making mobility and day to day movements a lot easier.
Babies born to fit mothers are likely to be fitter, leaner and healthier. Babies born to fit mothers are also likely to be sportier later on in life, therefore leading healthier styles. Does that sound like a good start to you. It is true what people say, children are likely to pick up habits off their parents and take after their parents genetically.
What can't you do? During pregnancy I advise you do not stretch for longer than 5 -10 seconds, as your body prepares the body will produce and promote a hormone called relaxin. This hormone can increase flexibility at a joint and increase the damage to ligaments, tendons and cartilage around the joint. With this in mind dynamic exercise and movements should be avoided as due to the increase in flexibility you are at greater risks of falls that can cause serious injury. So I recommend that you avoid contact sports at all costs.
Both Azzam & Dan Thompson are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Azzam has sinced written about articles on various topics from Pregnancy Problems, Miscarriage and Pregnancy Problems. Azzam SheikhFacilitator 'Strengthening families, strengthening communities' parent programme.. Azzam's top article generates over 673000 views. to your Favourites.
Dan Thompson has sinced written about articles on various topics from How to Sell on Ebay, Fitness and self improvement and motivation. Exercise can be great for pregnant mums and deliver many benefits to you and the baby. Are you a expecting mum looking to maintain or start a routine of fitness? Visit. Dan Thompson's top article generates over 1600 views. to your Favourites.