As per the National Maternal and Infant Health Survey, U.K., 42% of women reported exercising during pregnancy to be beneficial in normal and healthy childbirth. |
Engaging in physical activity and exercise during pregnancy and postpartum has been proven to provide beneficial maternal, fetal, and neonatal health outcomes. The benefits of pre and post-natal fitness include a lower risk of excessive weight gain, gestational diabetes mellitus, preeclampsia, preterm birth, complications during delivery and postpartum depression. However, gynaecologists and trainers always advise being careful while working out during pregnancy and even after that to avoid any unwanted circumstances. This comprehensive guide encapsulates all the important exercise guidelines and training strategies for pre and post-natal fitness, offering valuable insights for expectant and new mothers aiming to stay active and healthy.
Understanding Pre-Natal Fitness
During pregnancy, our bodies undergo significant transformations. As the fetus grows, the uterus expands, causing shifts in posture and placing pressure on the abdominal wall and connective tissues. This often strains the core and pelvic floor, leading to a condition called diastasis recti—a separation of the rectus abdominis or “6-pack” muscles. This condition compromises core integrity and affects the muscles used during delivery, including the upper obliques, upper rectus abdominis, and upper transverse abdominis. Prenatal fitness has been proven to aid in these common discomforts, such as back pain and incontinence, owing to pregnancy.
According to the National Center for Biotechnology Information (NCBI), it also reduces the risk of cesarean delivery and gestational diabetes while helping both mother and baby maintain a healthy weight.
Pre-natal fitness refers to a tailored exercise routine designed for pregnant women, focusing on maintaining health and preparing the body for childbirth. It includes low-impact activities such as walking, swimming, and prenatal yoga, which help improve cardiovascular health, strength, and flexibility. Medical guidelines recommend at least 150 minutes of moderate-intensity exercise per week, ensuring activities are safe and appropriate for each stage of pregnancy.
Pre-Natal Exercise and Guidelines
General Guidelines for Pre-Natal Exercise
Consult with Healthcare Provider
Before you start following a workout routine during pregnancy, it is important to consult your gynaecologist. As your body witnesses multiple changes during this duration, doctors can assess individual health conditions, pregnancy complications, and any potential risks associated with specific exercises. This is important to ensure a safe workout routine.
Choose Low-Impact Activities
Low-impact exercises such as walking, swimming, stationary cycling, and prenatal yoga are recommended during pregnancy due to their gentle nature on the joints and reduced risk of injury. These activities help maintain cardiovascular health, muscle tone, and flexibility without placing undue stress on the pregnant woman’s body.
Avoid High-Risk Sports
High-risk sports or activities, such as skiing, horseback riding, and contact sports that involve a high risk of falling or abdominal trauma, should be avoided during pregnancy. Traumatic injuries during pregnancy can lead to complications such as placental abruption, preterm labour, or fetal injury.
Proper Warm-Up and Cool-Down
Pregnancy alters the body’s physiology, making it more prone to muscle stiffness and injury during exercise. Proper warm-up and cool-down routines are essential to prepare the body for physical activity and prevent post-exercise discomfort.
Strength Training Precautions
Women who seek to add strength training to their pre-natal exercise routine should use lighter weights with higher repetitions to avoid excessive strain on the muscles and joints.
Avoid Exercises on the Back After the First Trimester
Lying flat on the back during exercise can compress major blood vessels, including the vena cava, reducing blood flow to the uterus and potentially compromising fetal oxygen supply. After the first trimester, it’s recommended to avoid exercises that involve lying on the back for extended periods. Instead, opt for alternative positions such as side-lying or upright positions to ensure adequate blood flow to the uterus and minimise the risk of complications.
Specific Exercises Recommended During Pregnancy
Walking
Walking is a highly recommended exercise during pre natal stage. As per the National Center for Biotechnology Information (NCBI), almost 43% of women in the UK have adopted walking in their pre-natal workout routine as it’s safe and easy and helps maintain cardiovascular health without straining the joints.
Swimming
Another great pre-natal exercise is swimming. It provides a full-body workout without pressuring the joints and swelling.
Prenatal Yoga
Prenatal yoga helps enhance flexibility, strength, and relaxation. It also helps with breathing techniques useful during labour.
Stationary Cycling
You can even go for stationary cycling with the assistance of a personal trainer, as it offers cardiovascular benefits without the risk of falling that comes with regular cycling.
Pelvic Floor Exercises (Kegels)
During pregnancy, it is of utmost importance to strengthen your pelvic muscles. Hence, you should incorporate Kegels into your prenatal workout regime. It helps strengthen your pelvic floor muscles, reduces the risk of urinary incontinence and aids in the delivery process.
Understanding Post-Natal Fitness
Postpartum, a woman’s body undergoes various physical and emotional changes that can be addressed with a prenatal fitness regime. It focuses on tailored exercises that promote recovery, strengthen the pelvic floor and core muscles, and help deal with mental stress through calming exercises.
Post-natal fitness helps in regaining pre-pregnancy body strength, managing weight, improving mood, and boosting energy levels. It requires a gradual approach, starting with low-impact activities and progressing as the body heals. Consulting healthcare providers and keeping a personal trainer along with you during workout sessions is crucial to ensure safety and address any specific postpartum conditions such as diastasis recti or cesarean recovery.
Post-Natal Exercise and Guidelines
General Guidelines for Pre-Natal Exercise
Start Gradually
After childbirth, the body becomes too fragile, and hence, it is advised to begin with post-natal exercise gradually. Start with light breathing exercises and walking. Then, gradually increase the intensity and duration of workouts as the body heals and strengthens. This helps prevent overexertion and reduces the risk of injury or complications.
Focus on Core and Pelvic Floor Strength
Opting for exercises targeting the core and pelvic floor muscles is essential for postpartum recovery and preventing issues such as urinary incontinence and pelvic organ prolapse. Studies have shown that exercises like Kegels and abdominal bracing effectively strengthen these muscles, improving bladder control and providing support to the pelvic organs.
Breastfeeding Considerations
Breastfeeding mothers should consider the impact of exercise on milk production and breastfeeding comfort. Here are a few things you need to keep in mind.
Before starting your workout, it’s advisable to breastfeed or pump your breast milk to avoid discomfort caused by full breasts during exercise.
If you’re prone to mastitis, consider reducing upper-body exercises, particularly weightlifting, to minimise the risk of developing this condition.
Avoid High-Impact Exercises Initially
Avoid high-impact exercises such as running or jumping in the initial stages of postpartum, as it is the body’s time to recover from childbirth. Research suggests that high-impact activities can place excessive stress on the joints and pelvic floor muscles, increasing the risk of injury or exacerbating postpartum issues such as pelvic floor dysfunction.
Engage in Post-Natal Classes With A Personal Trainer
Getting post-natal classes under the supervision of a personal trainer who provides structured and safe workouts tailored to postpartum recovery is vital and beneficial. These sessions offer a supportive environment where women can receive expert guidance from certified instructors and access specialised exercises that address the unique needs of post-natal bodies.
Specific Recommended Post-natal Exercises
Pelvic Floor Exercises (Kegels)
Pelvic floor exercises, commonly known as Kegels, are crucial for postpartum recovery as they strengthen the muscles supporting the bladder, uterus, and bowel.
Diaphragmatic Breathing
This exercise involves deep breathing techniques that involve the diaphragm, promoting relaxation and reducing stress.
Swiss Ball Bird Dog Holds
This exercise involves balancing on a Swiss ball while extending the opposite arm and leg, which enhances core stability and strength. Swiss ball bird dog holds improve balance, coordination, and posture by utilising multiple muscle groups simultaneously. It also helps strengthen the lower back and reduces postpartum back pain.
Postpartum Planks (Standard Plank Hold)
The standard plank hold is an effective core exercise that strengthens the abdominal muscles, back, and shoulders. Performing planks postpartum help restore core strength and stability, which is essential for daily activities and preventing injuries. It also improves posture, reduces back pain, and enhances overall body strength and endurance.
Indulging in physical activity during pregnancy and postpartum provides substantial health benefits for both mother and child. Following this comprehensive guide to pre and post-natal fitness can help expectant and new mothers stay active, healthy, and well-prepared for the physical demands of motherhood. You get assistance from a qualified personal trainer for pre and post-natal training in Singapore at Results! Personal Training! Click here to book a trial today!