The lifestyles of soon-to-be mothers and fathers could shape the health of their unborn offspring in lasting ways. Exercise during pregnancy may let mothers drastically reduce their children’s chances of developing diabetes in addition to other metabolic diseases later in life.
Many women are extremely hesitant with engaging in any type of physical activity while they are pregnant. This is rightfully so as exercise has been believed to increase risks which are associated with pregnancy. However, many of these beliefs have not been backed up by scientific evidence. It only has been in the last 10 years that this area has been thoroughly researched. It has been found that exercise is safe during pregnancy and it is helpful for both the mother and for her baby.
The Benefits Of Exercise
Training large muscle groups have been demonstrated to assist with normalising blood sugar levels through improving glucose utilisation in addition to insulin sensitivity.
Diabetes Mellitus
Women who exercise during their pregnancy are significantly less likely to develop gestational diabetes mellitus (GDM) as opposed to those who are not physically active. This effect is predominantly strong in women who are physically active for at least one year before they become pregnant and then continue to exercise during pregnancy.
Preeclampsia
The risk of preeclampsia is significantly reduced in women who exercise during pregnancy compared to inactive women. This effect is strengthened in women who are physically active before as well as during their pregnancy.
Exercise Suggestions During Pregnancy
Pre-exercise screening is utilised in order to identify individuals with medical conditions which may put them at an increased risk of facing a health problem when they perform physical activity. It is a streamline or ‘safety net’ to assist with deciding if the probable benefits of exercise offset the risks for you.
If you have been cleared in order to exercise, and you took part in physical activity before you were pregnant, it is suggested that you:
- Do at least half an hour of moderate-intensity physical activity on most, if not all, days of the week.
- Allow your body to be your guide. You know that you’re at a good exercise intensity when you are able to talk normally (however cannot sing) and do not become tired too quickly.
- If you are healthy, and also you are not facing complications in your pregnancy, continue this level of activity during pregnancy, or until it becomes awkward for you to do so.
- Be guided by your doctor, physiotherapist or health-care professional.
If you have been cleared to exercise, however you were inactive prior to your pregnancy:
- Begin with low-intensity exercises such as walking or swimming, and then build up towards moderate intensity activity.
- You need to aim to do at least half an hour of moderate-intensity physical activity on most, if not all of, the days of the week. You can begin with separate sessions of 15 minutes each and also build up to longer durations.
- Allow your body to be your guide. You know that you’re at a great exercise intensity when you are able to talk normally (but are not able to sing) and do not become exhausted too fast.
- If you are strong and you are not facing complications in your pregnancy, continue with this level of activity throughout your pregnancy, or until it becomes difficult for you to do so.
- Be guided by your doctor, physiotherapist or health-care professional.
Contact Trifocus Fitness Academy
Want to get more clued up about exercise? If you do then you should become a personal trainer. For more information, please follow this link.
