Whether you’re a devoted gym-goer or a casual fitness enthusiast, you’re probably wondering how your workout would change during pregnancy. You’ll have to make some adjustments to your exercise routine to accommodate your changing body when pregnant, but staying fit is still important. Your exercise routine will have to be adjusted as your pregnancy progresses since it is recommended not to lift heavy objects. After all, you want to keep your growing bump safe!
With plenty of options available, you don’t have to sacrifice sweat to modify your workout. Over-exertion while pregnant can be potentially dangerous, so here’s what you need to know.
The American College of Obstetricians and Gynaecologists recommends strength training
during pregnancy. Yes, lifting weights is ok and you may do so if
– you are not suffering from pregnancy-related health issues and
– your healthcare provider has given you clearance to exercise.
Pregnant women should follow the best practices when working out- lift relatively lighter weights, pay close attention to form, and adopt new routines to accommodate the body’s changing capabilities. Keeping fit and preparing your body for parenthood can both be achieved by strength training during pregnancy. With the right technique and weight, strength training is beneficial, and it helps protect your back and core, develop your endurance, and help with posture changes and even facilitates smooth labour.
When you’re expecting, strength training provides four key benefits.
Muscles in the back are strengthened
Approximately two-thirds of pregnant women experience lower back pain during pregnancy. As your uterus and breasts grow, your centre of gravity can shift and your back’s curvature will increase, which puts additional strain on your back muscles.
Having a strong core and back muscles can help support the additional weight of your changing body and can be achieved through strength training.
Studies have shown that exercise is beneficial to labour outcomes, particularly
strength training. This can reduce the chance of a caesarean delivery and shorten the
hospital stay. Research also shows that strength training doesn’t increase the risk of preterm labour, so don’t worry about going into early labour because of your workouts.
Maintaining a healthy weight
Weight gain during pregnancy is normal and necessary to support your baby’s growth. In contrast, too much weight gain may cause health problems, such as gestational diabetes and hypertension, as well as an increase in the risk of obesity in your child. Additionally, it can increase your chance of becoming obese after delivery. Having too little weight gain can cause your child to be too small, which increases their risk of illness and delays their development. It is proven that with regular exercise, including strength training with weights, it is possible to control excess weight gain during pregnancy. Preeclampsia can also be prevented by maintaining a lower weight during pregnancy.
Reduces gestational diabetes risk
Gestational diabetes mellitus (GDM), a form of diabetes that occurs during pregnancy, can also develop during pregnancy. After pregnancy, high blood sugar levels usually return to normal, but GDM increases your risk of developing type 2 diabetes in later life. As a result, your baby may be at a greater risk of obesity, impaired glucose tolerance, and type 2 diabetes. You can reduce the risk of developing GDM by including strength training in your prenatal workouts. In addition, it reduces the risk of caesarean delivery and the associated complications of macrosomia, a condition where a new born is larger than eight pounds 13 ounces at birth, which causes labour difficulties.
Pregnancy differs from woman to woman. The type of exercises you can perform during pregnancy will depend on your physiological condition and health. Many women have benefitted from strength training during pregnancy and if you are pregnant and know of anyone who is pregnant and will need some assistance in exercise program design, we are here to help.