Are you taking care of your maternal health?: Why you should consider staying active during pregnancy
It’s no secret that in today’s society, we have become more sedentary than ever. Between working from home, browsing social media, computer/video games, etc…, we are becoming less active. Sedentary behavior is when a person is sitting or lying down while awake, not sleeping. Research suggests that 55-60% of adults are sedentary; the same is true for pregnant women, often with numbers being higher.
So why should you stay active?
Leading a sedentary lifestyle slows your metabolism, circulation, breakdown of body fat and regulation of blood sugar and blood pressure. This makes you more prone to medical complications such as obesity, type 2 diabetes, heart disease and cancer. This is important information for everyone, but especially for pregnant women as these diagnoses can cause significant complications for both mother and baby.
Leading a sedentary lifestyle during pregnancy can lead to pregnancy complications. Research shows that 1 in 3 women has obesity in early pregnancy and over 40% gain more weight than recommended. This can cause health complications for both you and baby. They include, but not limited to, excessive weight gain, difficulty losing postpartum weight, increased risk of c-section and overweight children. Other pregnancy complications that can result from sedentary behavior includes gestational diabetes, preeclampsia, and blood clots which can cause significant complications for both you and baby.
Physical activity and pregnancy
Studies show only 15% of pregnant women engage in physical activity throughout their entire pregnancy. The American College of Obstetrics and Gynecology recommends pregnant women with a healthy, uncomplicated pregnancy engage in physical activity for at least 30 minutes daily to help prevent pregnancy complications and stay healthy for you and baby.
I understand the hesitancy of pregnant woman when it comes to exercising while pregnant. Many pregnant women are hesitant to engage in physical activity due to fear of miscarriage and listening to myths from others who aren’t educated on safely exercising during pregnancy. Other reasons for lack of physical activity during pregnancy can include limited exercise prior to pregnancy, modern lifestyle is more sedentary, and physical discomfort such as morning sickness.
These feelings are valid, however for most women, exercise is completely safe and carries many benefits. For women with a healthy, uncomplicated pregnancy, exercise is highly encouraged. Exercise during pregnancy has shown to reduce the risk of gestational diabetes by almost 50% and reduce the risk of developing preeclampsia by almost 40%. Pregnant women who stay active tend to have shorter and less complicated labor and delivery and have lower C-section rates as compared to sedentary women.
There are some exceptions to exercising while pregnant. Be sure to always consult with your healthcare professional prior to engaging in any form of activity during pregnancy.
If you have been cleared by your healthcare professional and you begin to experience the following symptoms, stop exercising and see your healthcare professional:
Vaginal bleeding
Prolonged dizziness or faintness
Chest pain
Persistent headache
Calf swelling/pain
Uterine contractions
Fluid leakage
If you experience any of these symptoms you should not engage in any form of exercise:
Significant heart or lung disease
Incompetent cervix
Multiple gestation at risk for premature labor
Persistent bleeding in 2nd or 3rd trimester
Placenta previa after 26 weeks
Ruptured membranes
Pregnancy induced hypertension
Ways to stay active during pregnancy
Contrary to myths you may have heard, there are safe ways to engage in physical activity during pregnancy. Engaging in a variety of activities during pregnancy can help you stay interested in exercise while staying healthy. Safe and fun activities to do during pregnancy include:
Swimming
Stationary bike
Walking
Elliptical machine
Yoga
Pilates
Strength training
Jogging/Running
Depending on your fitness level and how you feel during pregnancy, you may need to modify your activities to ensure safety. If you are unsure on how to safely engage in physical activity, training with someone who understands how the body changes during pregnancy and can provide safe modifications is your best option. Train with a Pre/Post Natal Fitness Specialist to help you stay safe and healthy throughout your pregnancy and beyond.
The Health Mamas is here to help. We provide services to both moms and moms to be to help you safely engage in exercise and help you remain healthy for you and your family.
References
International Forum for Wellbeing in Pregnancy. “Why A Sedentary Lifestyle Could Be Harmful During Pregnancy.” 2021
Leiferman, et. al, Effect of Online Training on Antenatal Physical Activity Counseling. Am J Lifestyle Med. 2018 Mar-Apr: 12(2): 166-174. 2016 Mar 21