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10 Benefits of Exercising While Pregnant | ||
| 1.) Minimise Weight Gain Its healthy to gain weight during pregnancy with a healthy range being in the region of 22 – 34lbs. Exercising will help you control excessive weight gain which will allow you to get back into shape quicker after having your baby. A study by Clapp & Capeless (90) found that women who continued to exercise throughout pregnancy gained 8lbs less weight! 2.) Easier, Less Painful Labour! Research suggests that women who trained regularly during the 3rd Trimester of pregnancy perceived there labour to be less painful than non-exercising individuals. This could be down to the elevated levels of the body’s natural painkillers, endorphins. By training 3 x per week for 20mins or more through the 1st two trimesters, you could reduce labour time. Some research also suggests that weight bearing exercise throughout pregnancy can reduce labour times as well as delivery complications. 3.) Healthier Babies It has been proven that exercising during pregnancy can lead to healthier, more alert babies. They are also more likely to be born leaner and increased sound and vibratory stimuli during exercise can accelerate the development of the baby’s brain. 4.) Return to Activity & Body Shape Quicker Going into pregnancy fitter and healthier means you’ve got a better chance of recovering quicker post pregnancy. 5.) Improved Self Esteem and Image Keeping yourself in shape during pregnancy can improve your self esteem and improve your body image. This positive attitude will help you through pregnancy and into labour. |   | |
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6.) Placenta Development Exercising during pregnancy improves placenta development which feeds nutrients to the baby. Studies have shown that placenta’s in exercising women are bigger and more efficient than non-exercising women. This will increase the quality and quantity of nutrient and gas exchange between you and your baby. | |
 | 7.) Improved Posture A lot of pregnant women suffer from back ach during pregnancy. This can be down to poor posture due to weak and overstretched muscles as the foetus develops. Exercising mothers can stretch tight muscles and strengthen weak one’s to reduce these effects. 8.) Possible Decrease in Musculoskeletal Injury With exercising individuals being fitter and stronger than sedentary ones, they have better chance of avoiding injury when they gain extra size and weight through pregnancy. 9.) Reduction in Depression Those individuals that train more prior to pregnancy have been shown to have greater body satisfaction during the 2nd and 3rd Trimesters. Research by Leigh and Milgram, 2008 shows a link between pre-natal and post natal depression so decreasing one may help decrease the other. 10.) Abdominal Strength Abdominal strength is really tested during pregnancy with the stomach muscles being stretched as the baby grows. Working on strengthening these muscles during the early part of pregnancy can help. Strong abdominals help support the weight of the baby, support the back and these muscles will give extra help during delivery. |
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