Exercise during pregnancy

Posted on 12 December 2016

While pregnancy is certainly not the time to take up kickboxing, many exercise routines can be beneficial to both expectant mothers and their babies. Here’s what to consider when planning your pregnancy fitness regimen.

‘Regular exercise during pregnancy generally benefits both the mother and the foetus,’ says Dr Rizwana Ayob, a gynaecologist and obstetrician at Mediclinic Sandton. ‘Studies show that it’s safe, and even advisable, for otherwise healthy pregnant women to initiate or continue an active lifestyle during pregnancy.’ Yet she stresses the need to chat to your doctor before drawing up a training timetable. ‘All pregnant women who wish to exercise should consult their healthcare provider so that recommendations can be individualised. There are many factors such as pre-existing medical conditions, obstetric risk factors and patient fitness that need to be considered.’

Why exercise during pregnancy?

While you may not feel like working out as you grow increasingly large and uncomfortable, exercise can actually help you maintain energy as well as boost your physical and psychological wellbeing and the health of your unborn baby.

Dr Ayob points out the following maternal benefits of exercise during pregnancy:

• Common pregnancy complaints like tiredness, varicose veins, swelling of extremities, constipation and heartburn are reduced.
• Active women are less likely to experience stress, anxiety, depression, fatigue or insomnia, and may experience an increase in self-esteem and enhanced body image.
• Excessive weight gain can be limited in women who continue to exercise during pregnancy.
• Levels of cardiovascular fitness, muscular strength and endurance are maintained.
• Exercise is beneficial in improving glycaemic control in women with gestational diabetes mellitus and may actually prevent the development of this condition.
• Regular weight-bearing exercise may reduce the length of labour and delivery.
• In the long term, exercise may have a protective effect on coronary heart disease, osteoporosis and hypertension.
• And health benefits for the baby by reducing the incidence of gestational diabetes mellitus.

‘There’s also a lower incidence of pregnancy-related back pain, an improvement in energy and mood, and an improved rate of recovery post-birth, regardless whether you’ve delivered vaginally or by Caesarean,’ adds GP and sports physician Dr Etti Barsky, training director and partner at Preggi Bellies South Africa and the lead author of the South African Sports Medicine’s position statement on exercise in pregnancy.

Guidelines and recommendations

Once you get the medical go-ahead, consider what workouts suit you best. It’s also advantageous to join a group of other moms-to-be in tailor-made fitness classes. Dr Barsky says Preggi Bellies offers the added benefit of expert guidance for expectant moms while they work out. ‘Preggi Bellies provides a supervised cardio workout, and specifically trained instructors oversee the training. We also have the expertise to modify exercise should there be issues such as pelvic instability or bad heartburn.’

Whether or not you join a class, Dr Ayob offers these general guidelines for your exercise routine:

• In otherwise healthy pregnant women, at least 30 minutes of moderate-intensity exercise is recommended on most, if not all, days of the week.
• Women who exercise regularly before pregnancy should be able to continue with no adverse effects.
• Women who haven’t exercised routinely should start with 15 minutes of continuous exercise three times a week, increasing to daily 30-minute sessions.
• Regular moderate physical activity is preferable to intermittent vigorous sessions.
• Activities that minimise the risk of loss of balance and foetal trauma are advised.
• Maintain adequate hydration and nutrition.

Exercise in pregnancy dos and don’ts

‘Aerobic and strength-conditioning exercise is advisable,’ says Dr Ayob. ‘Recommendations include brisk walking, stationary cycling and swimming.’ In general, most exercises are permissible except where there’s a chance of abdominal injury in contact sports like netball, hockey and martial arts or kickboxing,’ adds Dr Barsky. ‘Diving to any depth – which includes scuba diving – and exercise at altitude should also be avoided. If you’re a competitive sportswoman, pregnancy is not the ideal time to train for competitions and is in fact not recommended.’

‘Sports associated with a high risk of falling should also be avoided, namely: horseback riding, gymnastics, rock climbing and skiing,’ adds Dr Ayob. ‘In addition to regular exercise, other essential components of a healthy lifestyle such as a balanced diet and abstinence from smoking, alcohol and other recreational drugs should be maintained to optimise your pregnancy outcome,’ she concludes.