The notion that pregnancy is a ”delicate” condition has been debunked as myth throughout history. As far back as biblical times, women who maintained strenuous physical lives delivered healthy and robust children. Studies have proved exercise is beneficial not only to the pregnant mother but also to her developing foetus.
Knowing what to expect greatly minimises the usual fear associated with childbirth and enables the mother to bring the baby into an environment of love, safety and respect. Research has shown that exercise provides many benefits to pregnant women.
Some of these benefits include:
- 1. Improved mood and sleep patterns
- 2. Decreased risk of developing gestational diabetes and hypertension
- 3. Decreased incidence of urinary incontinence caused due to pelvic dysfunction and weakness
- 4. Relief or prevention of back pain
- 5. Improved posture
- 6. Greater sense of wellbeing.
Regular exercise provides multiple health benefits during pregnancy. It can help reduce the symptoms of discomfort, manage certain prenatal health conditions and help with recovery after the baby is born. If you exercised previously and were physically fit before pregnancy, you can safely continue exercising throughout pregnancy. If you were inactive before pregnancy, you can start exercising at a moderate pace with a gradual increase in intensity. Exercising for 30 minutes (moderate intensity) on most or all days can benefit the pregnant mother. The important thing is to be active and get the blood flowing which ensures better foetal development and nutrition absorption.
An exercise program in pregnancy should be aerobic and include strength exercises. Resistance exercises increases muscle strength and endurance, contributing to less weight gain during pregnancy.
At the physical level, exercises strengthen the legs and spine and prepare the whole body for the challenges of labour. It not only helps faster recovery but also reduced body weight post delivery. Fewer complications arise during delivery for a physically fit mother as her body is stronger and there is better endurance and flexibility.
Walking is a very beneficial form of exercise during pregnancy because it improves circulation, aids digestion, improves stamina levels to endure long hours of labour and improved mobility of joints. Back pain, swelling of ankles and feet, constipation, varicose veins, nausea and calf cramps are reduced and prevented with regular exercises.
At the psychological level, benefits seen are in the form of :
- 1. Improved body image
- 2. Boost in self confidence and self esteem
- 3. Lower levels of anxiety, stress and fatigue
Benefits for the baby are also seen,
- 1. Transition more readily to life outside the womb
- 2. Experience no stunting of growth or development
- 3.Readily settle themselves, requiring less comforting
- 4. Less startled by their environment
It is critical to inform and advise pregnant women about the benefits of exercise and help them to accept that EXERCISE IN PREGNANCY SHOULD BE THE NORM.
By Bijal Vasa, Physiotherapist at O2 Health Studio, Nungambakkam. Specializing in pental care and preparation for pregnant mothers.