Exercising While Pregnant Can Protect Children From Obesity

Contents

• How Much Exercise Should I Do?
• The Importance Of Proper Nutrition During Pregnancy
• Four Big Points To Consider
• No. 1: Listen To What Your Body Is Telling You
• No. 2: Exercises Must Be Low-Impact
• No. 3: Understand That Your Routine Must Be Adaptable
• No. 4: Every Woman Is Different, So Develop An Exercise Programme That Works For You

When you’re pregnant you’re probably going to feel more tired than usual, so many women use their pregnancy as an opportunity to sit back, relax, and enjoy this special time. So, is that the right thing for pregnant women to do? Enjoying those precious months of pregnancy is definitely a plus; however, research shows that exercising during pregnancy is also very beneficial for both mother and baby.

Research led by Washington State University has suggested that exercise during pregnancy may influence the metabolic health of offspring. The study was conducted in mice, so its findings do not prove that exercise during pregnancy prevents obesity in human children.

Dr Daghni Rajasingam from the Royal College of Obstetricians and Gynaecologists said there are many positive benefits for women who exercise during pregnancy. These include improving mood and sleep, weight maintenance, reducing high blood pressure, and helping to cope with labour.

Many pregnant women do not achieve recommended levels of physical activity, although estimates vary between studies. Besides the many advantages of exercising while pregnant, women need to understand that responsible exercising won’t harm them or their baby. In fact, being active and exercising on a regular basis can help to:

• Maintain a healthy weight;
• Get a better night’s sleep;
• Assist with pregnancy issues like fatigue, constipation, pelvic girdle pain, bloating and swelling, and backache;
• Improve self-esteem and reduce, or even prevent, depression during pregnancy;
• Help prevent complications like pre-eclampsia;
• Promote muscle tone, endurance, and strength;
• Reduce the amount of time spent in labour;
• Regular exercise during pregnancy can also assist in managing blood sugar levels for women who develop diabetes during pregnancy.

How Much Exercise Should I Do?

Current NHS guidance recommends 150 minutes of exercise each week during pregnancy. Exercise can be spread across the week, including in shorter sessions, and should be adjusted to the fitness level and comfort of the mother-to-be. Women with health conditions should seek medical advice before starting a new fitness programme.

In addition to the recommended 150 minutes of moderate-intensity exercise per week, it is important for pregnant women to listen to their bodies and adjust their exercise routine accordingly. Some women may find that they are able to continue with their usual exercise routine, while others may need to modify or switch to lower impact activities.

Activities that are generally safe and beneficial during pregnancy include walking, swimming, stationary biking, prenatal yoga or Pilates, and low-impact aerobics. These activities help strengthen the muscles, improve cardiovascular health, and reduce the risk of gestational diabetes, high blood pressure, and excessive weight gain.

It is also important for pregnant women to pay attention to warning signs during exercise. If experiencing any of the following symptoms, it is essential to stop exercising and seek medical advice:

• Vaginal bleeding or fluid leakage
• Dizziness or feeling faint
• Shortness of breath or difficulty breathing
• Chest pain or rapid heartbeat
• Severe headache
• Muscle weakness or calf pain
• Decreased foetal movement

Additionally, pregnant women should avoid exercises that involve lying flat on their back for longer than a few minutes, particularly after 16 weeks, as well as activities that carry a high risk of falling or abdominal trauma, such as contact sports or skiing.

It is important to remember that every woman and every pregnancy is unique, so it is crucial to consult with a healthcare professional before starting or continuing any exercise programme during pregnancy. They can provide personalised advice and guidance based on individual health and circumstances.

In conclusion, maintaining a regular exercise routine during pregnancy can have numerous benefits for both the mother and baby.

The Importance Of Proper Nutrition During Pregnancy

In addition to regular exercise, proper nutrition is crucial for a healthy pregnancy. Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the essential nutrients needed for foetal development. It’s also important to stay hydrated by drinking plenty of water throughout the day.

There is generally no need to eat extra calories during the first or second trimester. During the final three months of pregnancy, the NHS advises that around 200 additional calories a day may be needed. This does not mean “eating for two”; instead, focus on a balanced diet and nutritious food choices.

Certain nutrients, such as folic acid, iron, and calcium, are particularly important during pregnancy. Prenatal vitamins can help fill any nutritional gaps, but it’s best to consult with your healthcare provider to determine the right supplement for your needs.

By combining a nutritious diet with regular exercise, you can set the foundation for a healthy pregnancy and give your baby the best possible start in life.

It is recommended to aim for at least 150 minutes of moderate-intensity exercise per week, but it is essential to listen to your body, make modifications as needed, and seek medical advice if you have any underlying health conditions. By staying active and taking care of your body, you can have a healthier and more comfortable pregnancy.

Four Big Points To Consider

The following four points should be considered when choosing an exercise programme while pregnant.

No. 1: Listen To What Your Body Is Telling You

According to Helen at Zoom Baby, women should maintain their normal daily activity for as long into their pregnancy as they can, provided that they’re comfortable doing so. And that’s why listening to your body is so very important.

Dr Rajasingam agrees and advises that pregnant women should listen to what their body is telling them and only do what feels right. He added that exercises that leave the mother-to-be breathless must be avoided.

Also in agreement is personal trainer Charlie Launder from Bumps & Burpees, a website that supports and empowers women throughout their pregnancy. Launder said that taking breaks and rest days is vitally important, adding that pregnant women must accept that they may not be able to push themselves as hard as they could before.

No. 2: Exercises Must Be Low-Impact

When expecting a baby, it is important to stay physically active during pregnancy in order to maintain a healthy weight, manage stress, and prevent or treat common discomforts such as back pain and fatigue. However, it is also important to stay safe when exercising, since the body is going through major changes during this time. Low-impact exercises are ideal for pregnant women, as these exercises minimise the risk of physical injury or stress to the body.

Low-impact exercises include activities such as walking, swimming, and yoga. These activities are gentle on the body and do not involve any jerky or jarring motions. Swimming is especially beneficial for pregnant women, as the water’s buoyancy helps to support the body’s weight, easing the strain on the joints and muscles. Yoga can also provide great relief from physical discomfort and can be tailored to fit any activity level.

These low-impact exercises can still provide the same health benefits of higher impact activities, such as improving endurance and balance. Additionally, they can provide other benefits such as stress relief and improved mental clarity.

The NHS recommends that pregnant women should avoid contact sports like judo and kickboxing, while approaching other activities with caution due to the risk of falling; these include gymnastics, horse-riding, and cycling.

Charlie Launder advises women to embrace being active but to realise that pregnancy is not a time for high-intensity workouts or attempting new PBs in the gym!

Camilla Lister is a personal trainer, specialising in prenatal and postnatal fitness. Lister’s advice is to seek medical approval prior to commencing any fitness regime while pregnant. She says that the topic of exercising during pregnancy can be confusing, and that there are many misconceptions about what women should and should not do. Every woman is different, which is why she recommends that women consult their obstetrician for confirmation that they’re engaging in physical exercises that are beneficial to both themselves and their baby.

No. 3: Understand That Your Routine Must Be Adaptable

Launder’s advice is that, not only is every woman’s pregnancy different, your body and the way you feel about your body can change from day-to-day. Both Charlie Launder and Camilla Lister recommend strength training to prepare the body for the physical changes that inevitably occur during pregnancy; in particular, they recommend strengthening the back, the legs, and the core muscles. Keep in mind, though, that it is vitally important that women remember to warm up and cool down before exercising.

Cathy Finlay is an antenatal teacher with NCT, a website that supports parents throughout pregnancy, birth, and early parenthood. Finlay says that pregnant women must be careful because a woman’s joints become looser and her centre of gravity shifts during pregnancy, which means that she will be more susceptible to muscle sprain or strain.

Dr Rajasingam agrees and recommends pelvic floor exercises in addition to stomach exercises in order to strengthen abdominal muscles. These activities may be beneficial in helping ease back pain during pregnancy.

No. 4: Every Woman Is Different, So Develop An Exercise Programme That Works For You

Social media can be a wonderful platform for supporting pregnant women, and it’s certainly beneficial for women to share their exercise routines, in-as-much-as it gives other women the confidence to attend the gym with their baby on board. However, Charlie Launder cautions women against following another pregnant woman’s exercise programme.

Keep in mind, also, that effective exercising doesn’t necessarily mean going to the gym. Doing housework and other activities that you can fit into your everyday life, like taking the stairs, and walking outside or on a treadmill, are all excellent forms of exercising, and they all count.

Assuming the woman has an established pre-pregnancy exercise routine, Camilla Lister’s advice is to modify the pre-existing routine, because women should not completely stop exercising during pregnancy.

If you were not active before pregnancy, current NHS advice is to start gently, for example with around 10 minutes of daily activity, and gradually build towards 150 minutes of exercise each week. If you have any health concerns or are unsure what is suitable for you, speak to your doctor or midwife.

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