True or False:
It’s not safe to exercise in pregnancy.
True or False:
It’s not safe to start exercising in pregnancy if you never exercised before.
True or False:
Pregnant women should only take part in low-intensity exercise.
New research says False
Most women worried about miscarriage, premature birth, and stillbirth.
In fact, exercise in pregnancy showed a 40% decrease in major complications.
Women exercising during pregnancy are less likely to experience the following:
pre-eclampsia, gestational hypertension or gestational diabetes.
What should women avoid when exercising when pregnant? Contact sports, sports with a risk of falling, scuba diving, or excessive heat. But, aerobic exercise and resistance training are very beneficial, as well as a balanced and healthy diet.
Previous guidelines were too cautious. The new Canadian guidelines say women can get at least 150 minutes of moderate-intensity exercise each week. Unless otherwise directed by their doctor. With a certified personal training in Toronto, you can feel confident and comfortable exercising while pregnant.
The six recommendations are:
1. All women without contraindication should be active throughout pregnancy
2. Pregnant women should do at least 150 minutes of moderate-intensity activity each week
3. Physical activity should be done over at least three days per week
4. Pregnant women should exercise doing aerobic and resistance training for the best benefits
5. Pelvic floor muscle training (e.g. Kegel exercises) on a daily basis to reduce the risk of urinary incontinence
6. Pregnant women who experience light-headedness, nausea, or feel unwell when exercising flat on their back. Modify. different exercise positions like being supine can help
Don’t exercise if you have the following:
- Ruptured membrane
- Premature labour
- Unexplained persistent vaginal bleeding
- Placenta previa after 28 weeks’ gestation
- Preeclampsia
- Incompetent cervix
- Intrauterine growth restriction
- High-order multiple pregnancy (e.g.,triplets)
- Uncontrolled type 1 diabetes
- Uncontrolled hypertension
- Uncontrolled thyroid disease
- Or other serious cardiovascular, respiratory, or systemic disorders.
Are you pregnant or planning a pregnancy and want to make sure you’re exercising correctly for a healthy pregnancy?
Reach out to OBF by clicking HERE to get your FREE consult!
Reference:
Mottola MF, Davenport MH, Ruchat S, et al 2019 Canadian guideline for physical activity throughout pregnancy Br J Sports Med 2018;52:1339-1346.