According to the Department of Health and Aged Care, up to 5 hours of moderate-intensity physical activity, 2.5 hours of vigorous-intensity physical activity weekly are critical for maintaining a healthy pregnancy.
The benefits of exercise during pregnancy are numerous. The text below discusses some of the most important.
Physical Activity: a Mood Lifter
Aside from making your body stronger and fitter, physical activity positively impacts your mood. Being physically active during pregnancy, in particular, not only benefits your body but also your mind.
Pregnancy and childbirth are among the most important life events, evoking the most beautiful feelings. However, they often trigger stress, anxiety, and depression.
A future mother needs a stable support system of friends and family to deal with current and upcoming changes. In addition, taking care of mental health is of utmost importance, and various self-care practices like daily/weekly exercise sessions can be of great help.
Still, there's no need to pressure yourself if you are not a fitness enthusiast or, if you are, to expect the same fitness performance you had before you got pregnant. Likely, various pregnancy-appropriate fitness programs improve blood flow to the brain and heart rates and activate feel-good hormones like endorphins.
Physical Activity: Your Ally in the Fight Against Back and Pelvic Pain
Pregnancy is proof of how powerful and magical the female body is. The moment you conceive, the body starts preparing for a new life that will grow inside you. As a result, your ligaments and joints become loose, which can cause pelvic and lower back pain.
With that in mind, creating an exercise routine you feel comfortable and secure doing helps mitigate or eliminate pain in those parts. Physical activity makes your muscles stronger, especially in the pelvic floor and glute areas, helping you maintain stability and carry your baby without major difficulties.
Exercise to Ensure a Good Night's Sleep
It is common for pregnant women to experience waves of exhaustion and tiredness, especially in the first and last trimester. But it's one thing to feel tired while inactive and after a physical activity. The latter is recommendable as it helps you to fall asleep faster.
Sleep deprivation is a common condition during pregnancy. One way to fight it and improve the quality of your night's sleep is to exercise. Remember, it doesn't have to be too demanding. A light 30-minute walk around the neighbourhood daily is enough.
Exercise to Improve Bowel Function
The lack of sleep and back pain are not the only discomforts pregnant women deal with. Unfortunately, there's one particularly unpleasant condition - constipation (and haemorrhoids that often follow it).
The good news is you can prevent it with adequate nutrition of fibre-rich food and physical activity.
We are again on the subject of the pelvic floor. If there's tension in those muscles, a pregnant woman is most likely to have problems with bowel movement. That's why being physically active is critical, as it helps you loosen the tight muscles of the pelvic floor and improve bowel function.
Be Pro(active): Reduce the Risks of Pregnancy Complications
Hormones produced by the placenta, for example, can trigger the increase of glucose in the blood despite their role in helping maintain a healthy pregnancy.
The increased glucose levels can lead to gestational diabetes. An effective way to reduce the risks is regular physical activity. A fitness program you choose will not only help you balance your blood sugar but also mitigate the risks of high blood pressure and cardiovascular diseases.
Be Pro(active): Make Labour Easier
Pregnancy at all stages is a roller coaster of emotions, with labour as the climax. And sometimes, it can last for hours. But did you know there's a chance to lower the labour time by 60 minutes?
Yes, it is possible, especially for women who have been physically active during pregnancy. Flexibility and stability are critical during labour, and when you exercise, you improve both. You prepare your body to move and change positions, helping your baby rotate and enter a birth canal as smoothly and fast as possible.
Whether you opt for walking, swimming, dancing, yoga, or pilates (avoid sports that involve a lot of falling, like contact sports), consult with your healthcare provider first to learn your options and choose the one that supports your body, mind, and baby's well-being.