A recent publication from the IOC (International Olympic Committee) stated that it is safe to exercise whilst pregnant. There are very few studies into exercising during pregnancy. However, the research that has been carried out, suggests for athletes and women who exercise a lot and continue to exercise in pregnancy, it does not affect them negatively. It has been found that women exercising during pregnancy have stronger pelvic floor muscles and better muscular endurance.
· Reduced risk of developing gestational diabetes
· Reduced risk of developing pre-eclampsia,
· Reduced likelihood of having a high weight baby
· Improved mental well-being
· Eases constipating
· Improved circulation
· Helps to maintain a healthy weight
· Improves posture and balance
· Prepares you for labour
There is not a great deal of information available to expectant mothers about what level of exercise is deemed appropriate or sensible. It is a complex subject matter and how much you can exercise will vary greatly from one women to another.
1) Do not take up running in pregnancy if you have not run before. Your body will not be conditioned to running and therefore it could be very challenging for your body to cope with the added demands of running on your pregnant body.
2) Moderate exercise has been shown to increase circulation to you and your placenta. Moderate exercise means you should be able to talk whilst exercising.
3) Intense levels of exercise should be avoided, some research has shown that exercising at 90% of your oxygen consumption can reduce the blood flow to the foetus.
4) Avoid getting too hot when exercising. During pregnancy you cannot regulate your body temperature as well therefore try to exercise on cooler days, in air-conditioned environments and wear breathable, light clothes.
5) Ensure you rehydrate yourself sufficiently during and/or after exercise.
Article first published on Runningbuggies.com 24 January 2018