Pregnancy Power-Up: Maintaining High Level Exercise on Your Pregnancy Journey
Pregnancy is an extraordinary journey, filled with unique experiences and changes in a woman's body. If you play a sport, run or lift heavy weights in the gym, you may wonder if you can continue your active lifestyle during pregnancy. The good news is that, in most cases, maintaining exercise or sports is not only possible but can also be beneficial. In this blog post, we'll explore the considerations, benefits, and precautions associated with continuing high-level exercise during pregnancy.
Consult Your Healthcare Provider
Before continuing any high-level exercise routine during pregnancy, it's essential to consult your healthcare provider. They can provide personalised advice based on your specific circumstances and help you make an informed decision. According to the American College of Obstetricians and Gynecologists (ACOG), regular exercise during pregnancy is generally encouraged and can provide various benefits for both you and your baby. However, every pregnancy is unique, and consulting your healthcare provider is crucial.
Benefits of getting that blood pumping
Improved Cardiovascular Health: High-level exercise can enhance cardiovascular health, which is essential during pregnancy, especially since your body is working harder to support both you and your growing baby. In their meta-analysis, Poyatos-León et al. (2015) found that exercise during pregnancy can be associated with a reduced risk of certain complications and may promote a healthier cardiovascular system.
Weight Management: Staying active can help with managing weight gain during pregnancy. It can also make it easier to return to your pre-pregnancy weight after giving birth. Research by Evenson et al. (2014) indicates that exercise during pregnancy may contribute to better weight management and reduced risk of excessive weight gain. This can make labour and birth easier, but reducing the risk of having a baby over 4kg which can increase the risk of pelvic floor damage during vaginal birth.
Reduced Discomfort: Regular exercise may help alleviate common pregnancy discomforts like back pain, swelling, and constipation. According to the review by Hinman et al. (2015), exercise can help reduce these discomforts and enhance overall well-being.
Mood and Mental Well-Being: Exercise releases endorphins, which can help combat mood swings and reduce stress and anxiety, common during pregnancy. Zavorsky and Longo (2011) report the positive impact of exercise on mental well-being during pregnancy.
Improved Strength and Stamina: Maintaining your fitness levels can be beneficial for labor and delivery, as it requires physical strength and endurance. Mottola and Davenport (2012) provide exercise recommendations for pregnant women, emphasising the importance of maintaining fitness and strength.
Considerations for fit soon to be mama’s
Listen to Your Body: Pay attention to your body's signals. If you experience pain, dizziness, shortness of breath, or any other unusual symptoms, stop exercising immediately and consult your healthcare provider.
Stay Hydrated: Pregnancy can increase your risk of dehydration, so it's crucial to stay well-hydrated during workouts.
Modify Your Routine: As your pregnancy progresses, you may need to modify your exercise routine to accommodate your changing body. High-impact activities may need to be replaced with lower-impact options.
Avoid Overexertion: Avoid overexertion or pushing yourself to the limits. Pregnancy is not the time to set personal records or engage in extreme training.
Core and Pelvic Floor Care: Pay special attention to your core and pelvic floor. Consult a healthcare provider or physiotherapist for exercises and guidance to maintain these areas' health.
Proper Nutrition: Ensure you are eating a balanced diet to support your exercise routine and the nutritional needs of your growing baby.
Sports to Approach with Caution
While many high-level exercises are safe during pregnancy, some sports come with increased risks and should be approached with caution. These include:
Contact Sports: Sports that involve contact or collision, such as soccer, rugby, and martial arts, can pose risks of injury to both you and your baby.
Extreme Sports: Activities like downhill skiing, skydiving, or scuba diving are generally not recommended during pregnancy due to the potential for trauma or changes in pressure.
High-Risk Activities: Any activity that carries a high risk of falling or injury should be considered carefully, such as horseback riding, mountain biking, and rock climbing.
Finally
Continuing high-level exercise during pregnancy is possible and offers numerous benefits for both you and your baby. However, it's essential to do so with caution, listening to your body, and making necessary modifications. Always consult your healthcare provider for guidance, and ensure that your exercise routine aligns with your individual pregnancy and health circumstances. Staying active can contribute to a healthy and comfortable pregnancy, but safety should be the top priority throughout this exciting journey.
References
ACOG Committee Opinion No. 804: Physical Activity and Exercise During Pregnancy and the Postpartum Period. (2020). Obstetrics & Gynecology, 135(4), e178-e188.
Evenson, K. R., Barakat, R., Brown, W. J., Dargent-Molina, P., Haruna, M., Mikkelsen, E. M., ... & Yeo, S. (2014). Guidelines for physical activity during pregnancy: comparisons from around the world. American Journal of Lifestyle Medicine, 8(2), 102-121.
Hinman, S. K., Smith, K. B., & Quillen, D. M. (2015). Exercise in pregnancy: a clinical review. Sports Health: A Multidisciplinary Approach, 7(6), 527-531.
Mottola, M. F., & Davenport, M. H. (2012). Exercise recommendations for pregnant women. Sports Medicine, 42(11), 857-871.
Poyatos-León, R., García-Hermoso, A., Sanabria-Martínez, G., Álvarez-Bueno, C., Sánchez-López, M., Martínez-Vizcaíno, V. (2015). Effects of exercise during pregnancy on mode of delivery: a meta-analysis. Acta Obstetricia et Gynecologica Scandinavica, 94(10), 1039-1047.
Zavorsky, G. S., & Longo, L. D. (2011). Exercise guidelines in pregnancy: new perspectives. Sports Medicine, 41(5), 345-360.