Antenatal Health & Fitness
Justine answers some of the most common questions asked by mothers to be:
1. Is there anything I should be mindful of body-wise when exercising during pregnancy?
Yes, the physiology of pregnancy must be understood and appreciated by Personal Trainers so that exercises are appropriate to the pregnant woman and her response to exercise must be monitored. There are so many different elements that should be considered when a pregnant woman exercises such as:
Hormones: Pregnancy produces a hormone called Relaxin which relaxes ligaments that support joints therefore making the joints unstable and increasing the chances of injury. Heavy weights must be avoided so there is minimal muscle tension during exercise so not to overstretch the ligaments.
Balance: As the breasts and abdomen enlarge a pregnant woman's balance is affected due to a lowered centre of gravity. This makes more physically active sports become more difficult. Modify your activity to reduce the risk of injury.
Pelvic Floor: The ever growing weight of the unborn baby bouncing on a woman's pelvic floor like a trampoline should be considered when exercising. Avoid high impact exercise like aerobics and running to avoid leaking urine.
Exercise Position: Avoid the supine position when conducting an exercise (laying on your back such as crunches). The weight of the unborn baby can compress a major blood vessel causing you to feel faint.
Abdominal Work: Avoid abdominal exercises in the 3rd trimester to lessen the risk of developing diastasis - separation of the abdominal muscles.
Other: Raised cardiac output, reduced lung capacity and decreased agility can not be avoided therefore any exercise that causes undue fatigue, muscle cramps or joint pain should be avoided or modified. Pregnant women should avoid getting dehydrated or overheated.
2. Why should I maintain an exercise program during pregnancy?
There are many positive reasons why you should continue to exercise during pregnancy:
- Exercise decreases the chances of developing Gestational Diabetes or alternatively should Gestational Diabetes be present in the pregnancy exercise may improve blood glucose levels.
- Exercise decreases the chances of developing high blood pressure.
- Exercise can help you prepare mentally and physically for labour or post operative recovery if you require a Caesarean Section.
- Exercise helps you to maintain a healthy weight gain of between 10 and 13 kilos.
- Exercise reduces the incidence of carrying and giving birth to a large baby (e.g 4 kilos or more)