As a powerlifter, with a chronic illness, who is now pregnant, fitness is something that I have given a LOT of though to recently. Due to my EDS it has always been complicated for me to find an exercise regime but I found one which worked well and then pregnancy came along and made me need to re-think a few things. So in this post I'm going to discuss what I've learned about exercising during pregnancy so far.
DISCLAIMER: I am not a trained doctor, midwife or fitness instructor. All of the information I am about to share is from doing my own research on line, speaking to various professionals and a little bit of opinion as well. ALWAYS consult a doctor before embarking on any sort of new exercise during pregnancy and discuss whether your current regime is suitable to continue. Every pregnancy is different and if there are any concerns about the health of your baby, you may be advised to cease exercising by a medical professional.
Why do I need to exercise during pregnancy?
There are many reasons for keeping fit during pregnancy and here are just a few of them:
- Studies have shown that women who are in good shape and used to exercising cope better with labour and generally have a shorter, easier labour - obviously this doesn't apply to everyone but it makes sense that being fit will help you along in labour. Labour is somewhat like a marathon, it's physically and mentally draining and it's damn hard work. If your body is used to being put through physical stress, it will find it easier (although it won't be a walk in the park) to deal with.
- Pregnancy itself can cause all sorts of aches and pains but if you're in good shape your body is better equipped to deal with them - this speaks for itself and makes perfect sense. If your body isn't used to any physical activity then it's going to find it a lot harder to cope carrying around an extra 25-30 lbs (the average weight gain in pregnancy) by the end.
- Avoiding excessive weight gain - weight gain is not only healthy during pregnancy, it's also necessary. However, it can be easy to gain weight excessively, especially if you are constantly craving rich, fatty foods. Regular exercise can balance out that weight gain and help you to gain enough to sustain your baby without piling on extra pounds that will be hard to shed in the future.
- Protecting your joints - during pregnancy your body releases a hormone called relaxin, which loosens everything in order to allow your body to expand to house your growing child and also to allow the baby to come out during labour. However, this hormone can make your joints a little unstable and the best way to protect them is to ensure the muscles supporting them are strong enough to compensate for the laxity. (EDS also causes joint laxity, which is how I got into strength training in the first place as I was advised to strengthen my muscles).
So, now you have a reason to exercise. However, knowing what is and isn't safe during pregnancy can be a bit of a minefield. Here are some suggested exercises (and some to avoid).
Walking
Walking is always a great exercise to start with, especially if you weren't active before your pregnancy. You can build it up gradually and it's also an exercise that's easy to carry on once baby is born. It has the added benefits of getting out in the fresh air, which is good for mental health.
Swimming
Swimming is a highly recommended exercise for people with joint problems or chronic pain conditions as water is gentle on the body and it supports a lot of your weight. Again, it's something that can be built up gradually if you're not used to it and is something you can continue right through to the end of pregnancy. A lot of pools also offer aqua aerobics classes which are easily adaptable for a pregnant woman and some even offer "aquanatal" classes, specifically geared around pregnant ladies. If swimming feels too much, just walking up and down the pool can be good exercise as the water provides resistance against your body.
Yoga
This one is great for relaxation and for keeping yourself supple during pregnancy. However, there are quite a lot of yoga poses that stress the body in unsuitable ways for pregnancy so I would advise trying a "pregnancy yoga" class - you can find them in your local area through a quick internet search. If you want to carry on going to your regular yoga class, just make sure to inform the instructor that you're pregnant and he/she can advise you on any positions that might be unsuitable and provide you with pregnancy-friendly alternatives.
Strength training
Free weights aren't generally advised during pregnancy (especially if it's not something you've done before) but the resistance machines in the gym can be a great way to build up some strength, or retain it if you're used to strength training. For those of you who are used to doing free weight exercises such as squats or deadlifts, it's fine to carry on but drop the weight to a comfortable level, make sure you have someone spotting you and be aware that during pregnancy your balance may be a little off (especially as you get larger).
Exercise classes (aerobics, zumba, spinning etc.)
Most exercises classes are fine but it is suggested that you avoid jumping too much (although the research on this is unclear) so always make sure to tell your instructor and ask them to provide suitable alternatives to any exercises that may be considered unsafe.
Exercises to avoid
It's generally accepted that you should avoid any exercises where there is a risk of falling such as cycling (a stationery bike is fine), horse-riding, rock climbing or any of the more extreme sports. Scuba diving is also a no-no, as the pressure on your body is bad for baby. Abdominal exercises such as planking are considered okay but it's best to avoid things such as crunches or sit ups that pull directly on the abdominal muscles (to avoid diastasis recti/abdominal separation).
TOP TIPS
- Always keep a bottle of water handy and make sure you stay well hydrated, even if you're only walking.
- Be aware that your blood pressure can fluctuate so getting up too quickly from floor exercises may make you feel a little faint.
- Make sure that any class instructor is aware that you are pregnant so they can advise you as to what to avoid and how to modify any exercises accordingly.
- It is generally accepted that you can carry on any fitness regime you were doing before you were pregnant - but make sure to look at any dangers it poses and modify accordingly.
- Do not take up any new, strenuous exercise during pregnancy without first consulting your midwife or doctor.
- Take it easy - I'm not saying don't get good and sweaty, but pregnancy is not the time going for personal best deadlifts or trying to cut time of your 5k run!
- Listen to your body. If you feel particularly tired, have a day off. If you start feeling light headed or sick during exercise then stop, take a break and have a drink before deciding whether to carry on. There are no prizes for pushing yourself too hard.
- As you get bigger, be aware of your bump and be aware that your balance may be a little off - be particularly cautious when doing anything that involves standing on one leg.
- Consult your midwife or doctor if you are unsure about anything or if you have any unusual symptoms during exercise.
- Most of all, HAVE FUN!
What exercise did you all do in pregnancy? Were you active before and had to slow it down or did you take up something new?
