There are a great many things to avoid during pregnancy – sushi, soft cheeses and wine to start – but exercise is not on the list!
It is a well-known fact that exercise in the antenatal period is beneficial to both the mother and unborn child on a psychological and physical level.
As a women’s health physiotherapist who has worked with pregnancy and postnatal care for over 12 years, I can definitely attest to the fact that women who have exercised within their pregnancy, and specifically those who seek the assistance of a pelvic health physiotherapist while pregnant, manage labour better and have improved recovery postpartum.
In an uncomplicated pregnancy, exercise is recommended and safe for both mother and baby, but it is important that an obstetrician endorses the exercise routine before you start.
Always ensure that you inform the instructor that you are pregnant so that exercises may be modified accordingly.
Exercise can reduce the physical niggles and discomfort that can plague pregnant moms. It also maintains cardiovascular fitness, muscle flexibility and strength. It improves cardiovascular and muscular endurance and all of these are vital for the preparation for labour.
There is a reason it is called “labour” and one needs to be physically fit and strong to birth a baby.
Exercise also improves circulation, thereby reducing the risk of swelling of the legs, feet and hands.
Exercise does not need to be strenuous to be beneficial and basic exercises such as walking and swimming are safe for all pregnant women, even beginners.
Cycling on a stationary bicycle, low impact activities, light weight training, water aerobics, Pilates, Yoga and Tai Chi are all excellent forms of exercise for pregnant women.
For women who have been exercising regularly it is usually fine to continue with their exercise routine, but stop if experiencing any discomfort.
This, of course, will exclude any contact sports or activities which carry the risk of falling or getting hit, so no mountain biking, skydiving, scuba diving, horse riding, rugby and so on.
If a pregnant woman is a runner or has been weight training, she may continue until such time as she feels discomfort but one would need to reduce jogging pace and distance and reduce the weights being lifted.
Listen to your body and if you experience pain, vaginal fluid loss, dizziness, shortness of breath, heart palpitations or are feeling faint, you need to stop immmediately and contact your obstetrician.
The recommended dosage for antenatal exercise is 150 minutes per week of moderate intensity aerobic exercise (eg 30 minutes, five days a week).
Be weary of exercising in extreme heat, avoid saunas and jacuzzis. If swimming or doing aqua aerobics, ensure you have a water bottle at the edge of the pool as you can dehydrate quickly and feel dizzy upon exiting the water.
Salt Rock resident Tarryn Graham has a BSc in physiotherapy from Stellenbosch University, and has a special interest and further training in women’s health physiotherapy and sexual health.
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