Benefits, Precautions, and Exercises to Avoid During Pregnancy
Kaitlyn Swartz, MPT, B.H.K (Hons), RMT, CAT(C)
Pregnancy is a unique and transformative time in a woman's life, bringing both joy and challenges. Maintaining physical health during pregnancy is important for the well-being of both the mother and the baby. Exercise, when done correctly, can be beneficial, but it is important to understand which exercises are safe and which should be avoided. This article will explore the benefits of exercise during pregnancy, necessary precautions, exercises to avoid, and the role of pelvic health, particularly focusing on the importance of proactive pelvic health and pelvic floor physiotherapy.
Benefits of Exercise During Pregnancy
Engaging in regular physical activity during pregnancy offers numerous benefits for both the mother and the developing baby. Some of the key benefits include:
Improved Cardiovascular Health: Exercise helps maintain cardiovascular fitness, which is beneficial during labor and delivery.
Reduced Pregnancy Complications: Regular physical activity can help prevent or manage gestational diabetes, preeclampsia, and excessive weight gain.
Enhanced Mood and Energy Levels: Exercise releases endorphins, which can help combat pregnancy-related mood swings and fatigue.
Better Sleep: Physical activity can promote better sleep patterns, which is often disrupted during pregnancy.
Easier Labor and Delivery: Women who exercise regularly during pregnancy may experience shorter labor and are less likely to require medical interventions.
Precautions for Exercising During Pregnancy
While exercise is beneficial, pregnant women should take certain precautions to ensure safety for both themselves and their babies. Some important considerations include:
Consult with Healthcare Providers: Before starting or continuing any exercise regimen, it is crucial to consult with a healthcare provider or a pelvic floor physiotherapist. They can provide personalized advice based on individual health conditions and pregnancy stages.
Listen to Your Body: Pregnant women should pay attention to their bodies and avoid overexertion. If any discomfort, pain, or unusual symptoms occur, it is important to stop exercising and seek medical advice.
Stay Hydrated and Cool: Proper hydration and avoiding overheating are essential. Pregnant women should exercise in a cool environment and drink plenty of water before, during, and after exercise.
Avoid High-Risk Activities: Activities that pose a risk of falling or abdominal trauma, such as contact sports, horseback riding, or skiing, should be avoided.
Modify Exercises as Pregnancy Progresses: As the pregnancy advances, modifications may be necessary to accommodate the changing body. Low-impact exercises and those that do not require lying flat on the back are recommended in later stages.
Exercises to Avoid During Pregnancy
Certain exercises and activities are not recommended during pregnancy due to potential risks to the mother and the baby. These include:
High-Impact Aerobics: Exercises that involve jumping, bouncing, or sudden changes in direction can strain joints and increase the risk of injury.
Heavy Weightlifting: Lifting heavy weights can put excessive strain on the abdominal and pelvic muscles, leading to complications such as pelvic organ prolapse.
Abdominal Exercises: Traditional abdominal exercises, such as sit-ups and crunches, should be avoided as they can increase intra-abdominal pressure and potentially cause diastasis recti, a separation of the abdominal muscles.
Exercises Requiring Balance: Activities that require significant balance, such as biking or standing yoga poses, should be approached with caution to avoid falls.
Contact Sports: Any sport that involves physical contact or the risk of being hit should be avoided to protect the baby from trauma.
Importance of Pelvic Health During Pregnancy
Pelvic health is a critical aspect of overall health during pregnancy. The pelvic floor muscles support the bladder, uterus, and bowel, and play a significant role in childbirth. Proactive Pelvic Health, through pelvic floor physiotherapy, can help maintain and improve pelvic floor function, help in preventing complications such as stress incontinence, pelvic organ prolapse, and chronic pelvic pain.
Pelvic Floor Physiotherapy
Pelvic floor physiotherapy involves the assessment and treatment of pelvic floor dysfunctions. A pelvic floor physiotherapist can perform an internal assessment to evaluate the strength and function of the pelvic floor muscles. They can then develop a personalized treatment plan that may include exercises, manual therapy, and education on proper pelvic floor health.
Conclusion
Exercise during pregnancy offers numerous benefits but must be approached with caution. Understanding which exercises are safe and which should be avoided is essential for the health of both the mother and the baby. Proactive Pelvic Health, through pelvic floor physiotherapy, plays a vital role in maintaining and improving pelvic health during and after pregnancy. By taking appropriate precautions and seeking guidance from healthcare providers, pregnant individuals can enjoy a healthy and active pregnancy.
References:
American College of Obstetricians and Gynecologists. (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period. Obstetrics & Gynecology, 135(4), e178-e188. https://doi.org/10.1097/AOG.0000000000003772
Bo, K., & Hilde, G. (2013). The Role of Pelvic Floor Muscle Training in the Treatment of Stress Urinary Incontinence and Pelvic Organ Prolapse. Clinical Obstetrics and Gynecology, 56(1), 204-212. https://doi.org/10.1097/GRF.0b013e3182828617
Harmon, J. (2020). Pelvic Floor Physiotherapy: A Review of Techniques and Benefits. Journal of Women’s Health Physical Therapy, 44(2), 78-84. https://doi.org/10.1097/JWH.0000000000000145
Mørkved, S., & Bø, K. (2014). Effect of pelvic floor muscle training during pregnancy and after childbirth on prevention and treatment of urinary incontinence: a systematic review. British Journal of Sports Medicine, 48(4), 299-310. https://doi.org/10.1136/bjsports-2013-092040