Please remember to always consult with your health practitioner about your pregnancy and physical activity. Every pregnancy is different and you may need to make modifications. Always work out to YOUR best ability.
Often people say to me that they're just too tired at the end of the day. Remember: you don't need to be at peak performance to complete a workout and you don't need to run a marathon everytime. A 15 min walk around your neighbourhood at the end of the day will help clear your head, build strength in your legs and core and help improve circulation leading to a stronger cardiovascular system. You're always welcome to hit the gym with me at 6am! I promise that everyone there in the early morning is beyond friendly....and still somewhat sleepy.
Benefits of Exercise:
Benefits for Mom:
Improve posture and balance: As your chest enlarges, you'll find your shoulders begin to slump forward (known as kyphosis or hunchback); developing strength through upper back workouts will help the sag and reduce stress on the shoulders and neck. The extra weight in the belly causes a curve in your lower back (lordosis) and can lead to serious back and hip pain. Maintaining a strong core and strengthening your lower back muscles will relieve this pain as well as the pain common with your sciatic nerve. You'll find your balance is thrown off particularly in later stages of pregnancy so again, maintaining strong core muscles will help battle the effects of being off-balance (I find this particularly important when walking anywhere in the winter). By strengthening your hips, glutes and legs,you'll also help prevent the pregnancy "waddle" which occurs as the hips widen and your feet begin to turn out to allow for the extra pressure of the belly.
Control weight gain and prevent gestational diabetes: Ever hear women say they had a hard time getting back to their pre-pregnant body? Couldn't seem to lose those last 10 pounds? Remember, you only need to gain 25-35lb if your pre-pregnancy weight is in the normal category. If you're underweight, you need to gain more, if you're overweight, you should strive to gain less. Maintaining physical activity will help control your calories burned versus calorie intake. Your goal will be to gradually gain weight which will be easier on your body and easier to lose after. There's actually a myth that says whatever you were supposed to gain, you will lose when the baby's born very easily, everything else won't come off without hard, hard work. Might be a myth but it couldn't hurt to keep it in the back of your mind! Hungry all the time? Your metabolism is working faster and you're burning harder! Still doesn't mean you should become a regular at the All-you-can-eat buffet.
During early pregnancy, you will also begin to secrete more insulin which expands your use of carbohydrates and increases maternal fat storage (your baby needs this to help it grow). Later in pregnancy, however, you develop insulin resistance to make sure adequate glucose is available to the fetus, this will decrease your use of insulin and push more glucose to the baby. If there is too much resistance, there is the risk of developing gestational diabetes. You won't secrete enough insulin to combat the glucose going in. Exercise is known to to reduce insulin requirements making your body more efficient at secreting and resisting insulin and enhances fat usage which can help prevent gestational diabetes.
Improve circulation: You may have heard of varicose veins, hemorrhoids and swelling in pregnancy. Building muscular strength and maintaining good circulation through aerobic activity can help prevent or reduce the pain of the pregnancy side effects. Feeling a little irregular? Exercise helps improve the workings of the digestive system, this will help with indigestion and reduce the risk of hemorhoids.
Facilitate labour: (THIS ONE'S MY FAVOURITE!!) You're going to go through the hardest workout of your life when you're in labour and in delivery. There can be ways to reduce the pain but the muscles are all working extremely hard. It won't make the actual labour any easier but it will give you endurance and strength to get through it. Strong abdominal and pelvic muscles as well as leg muscles will help with the pushing.
Psychological benefits: People who exercise tend to be happier! It's all that great release of endorphins! They're also known to be less stressed. I find exercise helps with a lot of the anxiety you begin to feel during pregnancy...I seem to be worrying now more than ever! Exercise has kept my mind clear and maintained my sense of self-image. After birth, exercise has been proven to help with the risks of post-partum depression and because it will bring you back to your pre-baby body, you'll have, again, a better self-image.
Benefits for baby:
Weight gain: Just as mom should be gaining weight gradually throughout the 40 weeks, baby should be gaining weight gradually as well. Exercise will help control mom's weight gain to help ensure that baby doesn't gain too quickly either.
Stronger cardiovascular response: As your heart rate increases, you are increasing your baby's heart rate simultaneously. Exercise has been proven to reduce the fetus' heart rate and improve baby's circulation.
Reduced fetal distress: Labour and delivery aren't just hard on mom, they're just as hard on baby. While you prepare your body for the ultimate workout, you are building endurance and stamina in your child to undergo his/hers first life challenge! Great way to reduce stress on the little one.
Risks associated with exercise
While the benefits are wonderful and truly why we should be exercising, it is important to remember the risks associated with exercise. Pregnancy can be a dangerous time and your body is working at its most natural state. Your health practitioner will warn you of high or low blood pressure, sugar levels in your blood and risks to your placenta.
Risks to mom:
Hypoglicemia: You and your baby both need glucose to grow and your muscles use glucose for energy. An abnormal reduction in glucose may cause a fight between your muscles and your baby for available glucose. Remember to eat before and after you exercise to prevent this and to reevaluate what workouts you're completing, this is particularly important for high performance athletes/gym goers.
Dehydration: Not drinking enough can lead to cramps in your muscles, headaches, and has been known to cause contractions. Make sure you are drinking LOTS of water. Although it may seem you are in the bathroom quite often, you are keeping your body and baby well hydrated and you'll feel better.
Musculo skeletal injury: Injuries can happen in many ways: falling and straining yourself are the most common. Avoid activities that increase your chance of injury, it might be best to say goodbye to downhill skiing, hockey, soccer, and high impact aerobic classes. If you do fall, check with your health practitioner before proceeding, particularly if it's accompanied with bleeding or cramping.
Why not try some a new type of activity? There are many low-impact aerobic classes, indoor cycling, walking, or prenatal yoga that might be of interest to you. Check your local Rec Centre for a list of classes.
Dizziness and Fainting: Because your heart is pumping faster and is pumping more blood at a time, your veins and arteries have actually increased in size to allow for this. You may find yourself becoming dizzy easily which can lead to fainting. Avoid standing for long periods of time and immediately stop and rest if you feel dizzy at any time. Trust me, fainting in the middle of a room is embarrassing.
Chronic fatigue: You are already going to feel way more tired, particularly in the first trimester. Be sure to rest often to prevent any injuries. Remember that exercise is a part of life, not your whole life.
Risks to baby:
Hypoxia: This is a reduction of oxygen to the baby. This is a large risk if you try to hold your breath when exercising-it's interesting how often we hold our breath to get that weight up one last time! Rather than holding your breath, breath out and brace your core and you'll find the last rep that much easier. However, now is not the time to be straining through an exercise, it would be best to reduce your intensity by lowering weights or taking more rests. You should also be avoiding activities that reduce your oxygen supply-high altitudes, sitting at the bottom of the pool without an oxygen tank, etc.
Hyperthermia: If you find yourself getting overly warm, you are increasing your body temperature as well as baby's body temperature. While the possibility of "cooking your baby" is a myth it is the reason behind why you're discouraged to take HOT baths or to go in Hot Tubs. Remember to workout in cool climates (which might include exercising indoors mid-summer), wear breathable clothing, hydrate often, and watch how much you're sweating or if you stop suddenly sweating. You will know quickly when your body temperature is too high and you're body will react to this and send you all the signals to stop before allowing you to harm the baby.
Increased risk of miscarriage/Induces early labour: While there have been very few studies in both these areas to conclude that exercise is a direct risk, strenuous exercise is linked to other fetal risks which can result in miscarriage or alter fetal outcomes. Strenuous exercise can also induce Braxton Hicks contractions, seek medical attention is they persist for more than 24hours or don't go away with rest and water. There is a theory that some particular exercises stimulate certain hormones and muscles to gear up for labour, so, again, avoid strenuous exercises and those that require a lot of high impact activity.
As I said before, exercise should be part of a normal daily routine whether you're pregnant, post-partum or not. Find activities that get YOU active and that YOU enjoy. I'm going to start Pre-Natal yoga as my new class at the end of March, I'll let you know how it goes (if I'm able to survive not talking for an hour). Many Rec Centre and gyms offer specific classes for pregnant women that are designed for your body limits and for the right intensity. While instructors are trained to demonstrate modifications, listen to your own body and go at your own pace. It's your workout afterall! Feel free to send me a message if you're looking for a certain type of class or if you've found one you think people would love to try.
See you at the gym!
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