For Our Mothers and to-be-Mothers on Mother’s day: The scoop on exercising during pregnancy
As we approach this day of celebrating Mothers internationally, we return to the fundamental rule of the caregiver: take care of oneself before taking care of others. And that process of caring for yourself first, begins during pregnancy. It will directly benefit the generation to come.
Today, we will delve into maternal self-care through movement.
In 2019, a systematic research review emerged which inspired the creation of the Fit Pregnancy & Postpartum program at Athlete’s Care. It was titled, “The Canadian Guidelines for Physical Activity in Pregnancy.” Here’s what we now know about physical activity during pregnancy:
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It is not associated with miscarriage, stillbirth, neonatal death, preterm birth, preterm/prelabour rupture of membranes, neonatal hypoglycemia, low birth weight, birth defects, induction of labour, or birth complications.
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Exercise should be thought of as a first-line treatment for reducing the risk of pregnancy complications, and improving the physical and mental health of pregnant persons.
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Due to fatigue/discomforts associated with pregnancy, there may be periods when following the guidelines is not possible. During these periods, women are advised and encouraged to do what they are able, and return to the recommendations when they feel well. Listening to your body is key.
The 6 Guidelines are listed below:
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All women without contraindication should be physically active throughout pregnancy. This includes those who were previously not active, those diagnosed with gestational diabetes, and those who are considered overweight or obese.
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It is recommended for pregnant persons to reach 150 minutes of moderate-intensity physical activity each week to achieve clinically meaningful health benefits and reductions in pregnancy complications. This even includes activity such as brisk walking, yoga/pilates, and rehab exercises.
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Exercises should be performed a minimum of three days per week; however, daily activity is recommended.
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More benefits can be seen by incorporating a variety of aerobic and resistance training activities. Including yoga and/or gentle stretching may also prove beneficial.
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Daily pelvic floor muscle training is encouraged to reduce the risk of urinary incontinence. Learning proper technique is recommended to gain optimal benefits.
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Pregnant women who are light-headed, nauseous or generally feel unwell when exercising while flat on their back, can avoid this position while exercising.
There you have it, the guidelines for exercising in pregnancy to maximize benefits during this period. Pregnancy is no longer considered a “fragile state” (for most).
At Athlete’s Care we want to support your exercise goals in pregnancy. This is how the Fit Pregnancy & Postpartum program was born! It is a combined pelvic floor physiotherapy and perinatal chiropractic management strategy, to keep you comfortable, informed, prepared, and with the ability to maximize physical activity throughout pregnancy.
Right now and until May 31st, we are offering free 15-minute consultations, to determine if you would be a good candidate for the program. If you are pregnant, or postpartum, and want to learn more, please call 416-691-6661 to book your free consult, and click here for more info!
We wish you a very happy Mother’s Day!
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