Exercising during pregnancy can have numerous benefits. However, it is not always advisable for everyone.
If you are healthy and your pregnancy is normal it is perfectly safe to continue or start regular physical activity. You should aim to get at least 2-3 hours of moderate-intensity activity every week during your pregnancy.
Women who have never exercised regularly before can safely begin an exercise programme during pregnancy after consulting with your healthcare provider.
If, however, you are aware of or have been informed of certain pregnancy complications (This may be any disease or condition that has happened as a result of another disease or condition) or any of the following conditions then you should speak with your health care provider before beginning any exercise programme.
Conditions:
- Chronic heart or lung conditions.
- Cerclage: A procedure in which the cervical opening is closed with stitches to prevent or delay preterm birth.
- If you have known risk factors for preterm labour.
- Preeclampsia: A disorder that can occur during pregnancy or after childbirth in which there is high blood pressure and other signs of organ injury. These signs include an abnormal amount of protein in the urine, a low number of platelets, abnormal kidney or liver function, pain over the upper abdomen, fluid in the lungs, or a severe headache or changes in vision.
- Placenta Previa: Occurs when a baby’s placenta partially or totally covers the mother’s cervix — the outlet for the uterus. Placenta previa can cause severe bleeding during pregnancy and delivery.
- Severe Anemia: Abnormally low levels of red blood cells in the bloodstream. Most cases are caused by iron deficiency (lack of iron).
- If you notice any bleeding or spotting or have ruptured membranes.
If you are healthy and your pregnancy is considered normal there are a few points you should be aware of.
Always remember to warm up before any exercise. The goal of a warm-up is to prepare the body for exercise and decrease the chance of injury during training. Research has found that dynamic warm-ups decrease muscle soreness after a workout, improves flexibility and improves strength. Warming up correctly may help maintain or improve posture, alignment, and better breathing patterns through your workout.
Remember to immediately stop exercising if you experience any of the following:
- Dizziness
- Muscle weakness affecting balance
- Vaginal bleeding
- Amniotic fluid leakage
- Headache
- Shortness of breath before exertion
- Calf pain or swelling
- Regular painful contractions
- Chest pain
