When you are pregnant, your body experiences postural changes and a reduction in strength and endurance. This doesn't mean that you cannot continue to exercise, but you do need to exercise within the limitations of your pregnancy, making sure you avoid straining, do not overexert to the point of fatigue, and maintain correct posture at all times.
A pre-natal exercise programme which focuses on pelvic floor and back strengthening, core stabilization and appropriate flexibility can help avoid fatigue and improve circulation and enhance muscular balance, prevent varicose veins, leg cramps, swelling of the hands and feet, and ease postpartum recovery.
During pregnancy, as the weight and size of the baby starts to increase, the lower area of the spine (lumbar) is pulled forward. This throws off the centre of gravity as the weight is not distributed over the hips and pelvis evenly but towards the front of the body. The lower back is an area that causes most women problems to some degree in pregnancy as the muscles there tighten and shorten and the muscles in the upper back are generally pulled or ‘hunched’ forward, therefore stretching them. There are many other postural changes which occur along with the shortening and lengthening of a variety of different muscle groups. .
Maintaining good posture whilst pregnant. few ideas would be:
Tightening the gluteals (buttocks) when standing/walking (to help adjust the centre of gravity)
Keeping abdominals lightly engaged (to support back)
Keep the knees ‘soft’ when standing (locking the knees increases curvature on lower back)
Maintain a pelvic tilt whilst sitting and don’t slouch
When sleeping, side lying is recommended and use of a maternity pillow can help to take pressure off lower back.
Avoid sitting with crossed legs as this can contribute to varicose veins.
Although perfect posture cannot be maintained completely during pregnancy, there are a few steps you can take to improve flexibility and eliminate aches and pains.
Just general posture is a good place to start, so thinking about how you are standing, sitting and walking will all help. Whilst sitting, think about using a pillow at your lower back for additional support
Walk tall and tighten your tummy muscles – Imagine you have a book on your head and develop a ‘proud to be pregnant’ strut!
Pregnant women can perform low impact aerobic exercise every other day. Walking is one of the best exercises for this. Make sure you slowly warm up and stretch before your aerobic session. Swimming is also a great choice for pregnant exercise. My prenatal clients’ enjoy the comfort they feel of the buoyancy effect that supports their weight. In the water the muscles are in a relaxed, non-weight bearing position and this can be a relief to women who are feeling more pelvic pressure and stress due to pregnancy.
The American College of Obstetricians and Gynecologists (ACOG) recommends working out consistently for three times a week with an intensity not exceeding a heart rate of 140 beats per minute. One reason for this is if a maternal core temperature rises to an unsafe level, it can cause the fetus harm. The fetus does not have a mechanism to cool itself.
A prenatal exerciser should have a program that focuses on strengthening muscles to lessen the chance of joint and ligament injury. During pregnancy there is an increase of hormones, one of them being relaxin, which loosens joints to prepare for the birthing process. This is why it is important not to make abrupt directional changes. While you are pregnant, do not try to improve your flexibility. Instead, focus on increasing circulation, relaxing through gentle stretches, and lessening discomfort of postural change. A complete prenatal fitness program includes a safe resistance segment that uses low weights and high repetitions. You can maintain or increase muscular strength and endurance. Strengthening should be done seated, side lying, and standing, as much as possible. Proper breathing is important, as sustained breath holding can divert blood from the womb to working muscles, potentially harming the fetus.
There are specific red flags you should be aware of while exercising. If you should experience any of the following symptoms during exercise, stop and call your physician immediately: vaginal bleeding, shortness of breath, back or hip pain, difficulty walking, amniotic fluid leakage, persistent nausea or vomiting, palpitations, increased uterine contractions, or numbness anywhere in your body.
An exercise program for pregnant woman should follow guidelines from the ACOG. The program should be individualized and include a health assessment and a physician’s approval to exercise. Be sure to discuss your fitness goals with your OBGYN.
Maternal fitness and well-being can be enhanced by exercise although there is no conclusive level of exercise that demonstrates an improved perinatal outcome. But, it may benefit the pregnant woman later, in the form of a quicker recovery and increased sense of well-being. Working out while pregnant is about you and not the baby. You need to be consistent and follow an appropriate and modified fitness program. If you cannot, it is better to not workout at all than to risk injury to yourself or your baby.
There is plenty of time to focus on fitness. Enjoy the nine-month process. If you can’t exercise, for whatever reason, then enjoy this short but amazing time. Then, refocus on fitness after the birth. If you can workout, focus on a safe routine that is safe for your baby and makes you feel good physically and emotionally.
