While there are many unique and intricate facets to being a woman, one that undoubtedly impacts the course of our lives is pregnancy. During this time, our bodies undergo a multitude of changes in an effort to bring life into the world and allow for us to connect more greatly with the beauty of creation. Additionally, it is a time when our bodies may be more delicate and working to keep it strong and able can lead to numerous positive results. Understanding the importance of prenatal fitness can be extremely key during this time.
Prenatal fitness has been shown to provide a host of advantages for both mother and baby. As it pertains to maternal outcomes, physical activity during pregnancy may help to lower the risk of gestational diabetes and gestational hypertension. Not only can this improve overall health during pregnancy, but it can improve postnatal health by reducing excess weight retention and improving mood. Incorporating movement during pregnancy also has the potential to enhance outcomes for the baby, including a reduced risk of long-term health conditions such a diabetes, overweight/obesity and hypertension.
Every woman enters her pregnancy journey at a different level of fitness, and it is key to identify what would be most appropriate to include in your fitness regimen during pregnancy. What can be applicable to all women, however, is incorporating a well-rounded fitness routine which incorporates cardiovascular activity, resistance and strength training, and flexibility training. All three can be beneficial in their own way and make a big a difference when blended together.
CARDIOVASCULAR EXERCISE
As pregnancy progresses, the body works harder to move oxygen and blood throughout the body. This leads to the resting heart rate increasing by up to 20 beats per minute and the exercising heart rate increasing, also. To add on, due to the increased pressure of the growing uterus on the diaphragm, breathing becomes more difficult as pregnancy progresses. For these reasons among others, low impact cardio activities are best suited during pregnancy, as they will still offer improvements to the cardiovascular system while keeping the mother within the safety guidelines of cardio activity. In addition, the growing uterus places increased pressure on the pelvic floor, and low-impact activities can help to shield the pelvic floor from additional strain or pressure. For many pregnant women, walking is an ideal activity that can provide a host of benefits. Some safe and enjoyable activities include:
Sample Cardio Routines
Another benefit of physical activity during pregnancy is its ability to improve the bodies adaptation to the changes brought on during pregnancy. Strength training can be one way to assist in this area. As mentioned, due to the variations that the body is going through, certain muscles may become overworked while others may become weakened. For instance, the back and chest may become strained due to rounding of the shoulders and increased breast size. Changes in the center of gravity may lead to the oblique muscles working harder. Additionally, postural shifts may cause the glute muscles to weaken. Light resistance training can be of benefit to such changes and more.
FUNCTIONAL MOVEMENT
Another key thing to think about while creating and performing your prenatal fitness routines is the importance of functional movements that will assist during pregnancy, labor, and once baby arrives. Just as you would prepare to train for a race or competition, it helps to think of pregnancy and motherhood in the same manner. Incorporating movements that will mimic activities such as carrying the baby bag, lifting the car seat, caring baby in one arm, or bending down to pick up baby can help to prepare the body for such activities that will be common in the near future.
Sample Exercises
FLEXIBILITY TRAINING
Stretch and release work during pregnancy can help to relieve some of the aches and discomforts that may arise during pregnancy. Just as we want our muscles to be responsive outside of pregnancy, we want to maintain this during our pregnancy journey as well. Not only can stretch and release work be helpful for areas that have become more strained, but it can
also help to prep the body for labor. For example, stretches that focus on the glutes, hamstrings, inner thighs, and lower back may assist with getting into different labor positions with greater ease.
When it comes to stretching, it is advised to move gently through stretches and to not surpass your pre-pregnancy range of motion. Due to hormonal changes, ligamentous laxity occurs which causes for the joints to become more mobile in preparation for birth. With this occurring, while a greater range of motion may be available, it may not be as safe and can increase the chances of discomfort later on. Additionally, if pelvic girdle pain (PGP) is being experienced, light stretching to a comfortable range of motion is suggested.
Sample Stretches
Whether or not you were physically active prior to pregnancy, it is highly recommended that you speak with your doctor about implementing a prenatal fitness regimen during pregnancy. Getting feedback from your physician will help to ensure that you are following the best guidelines for the safety of you and your baby. We encourage all mamas-to-be, new and experienced, to make movement a part of your prenatal journey!
For more information, visit www.acog.org/womens-health/faqs/exercise-during-pregnancy.
Rashida A. Marshall, MS is the creator of AFIYA Magazine, a digital health and lifestyle publication for Black women. This creative venture grew out of her love for learning, teaching, and sharing valuable wellness information to help improve the quality of life. Rashida is also a Pilates and dance instructor specializing in women’s health.
