The pregnancy journey can be a total breeze, some mothers-to-be enjoy every moment of it, others find it really hard and can’t wait until it’s done and dusted. Most expectant mothers are the same when it comes to wondering how they can prepare their bodies for the challenges of labour and delivery though. One answer lies in regular exercise during pregnancy. Research-backed evidence suggests that staying active can lead to shorter labour times and a smoother birthing experience.
Why Exercise During Pregnancy?
Exercise during pregnancy offers numerous benefits for both the mother and the baby. According to the American College of Obstetricians and Gynaecologists (ACOG), physical activity can help reduce the risk of gestational diabetes, caesarean birth, and postpartum recovery time. Additionally, exercise can improve overall fitness, boost mood, and enhance sleep quality.
Exercise during pregnancy can have many benefits for the baby, including a healthier heart, a more mature brain, and a lower risk of birth complications.
How Exercise Impacts Labour Times
Recent studies have shown that women who engage in regular physical activity during pregnancy tend to have shorter labour times. A systematic review published in BMC Sports Science, Medicine, and Rehabilitation found that moderate-intensity activities, such as aerobic exercise, resistance training, and stretching, can positively impact labour duration. These exercises help strengthen the muscles used during labour, improve endurance, and enhance overall physical fitness.
A study published in the British Journal of Sports Medicine reviewed evidence related to the benefits and risks of physical activity during pregnancy. The findings indicated that regular physical activity during pregnancy is generally safe and beneficial for most women, with minimal risks. The study also highlighted that exercise can help prevent complications such as gestational hypertension and gestational diabetes, which can contribute to longer labour times.
Practical Tips for Exercising During Pregnancy
If you’re considering incorporating exercise into your pregnancy routine, here are some practical tips:
1. Consult Your Healthcare Provider: Before starting any exercise program, it’s essential to consult your healthcare provider to ensure it’s safe for you and your baby. Every pregnancy is different and things like; past medical history, fitness levels and previous births need to be taken into account.
2. Choose Low-Impact Activities: Opt for low-impact exercises such as walking, swimming, prenatal yoga, and stationary cycling, Pilates, resistance training.
3. Listen to Your Body: Pay attention to your body’s signals and adjust your exercise routine as needed. Avoid overexertion and stay hydrated. General advice is to make sure you are always able to talk / chat during your exercise, you should not be too out of breath to speak.
4. Stay Consistent: Aim for at least 150 minutes of moderate-intensity exercise per week, spread out over several days.
Conclusion
Exercise during pregnancy is not only safe but also beneficial for both the mother and the baby. By staying active, expectant mothers can improve their overall health, reduce the risk of complications, and potentially experience shorter labour times. So, lace up those sneakers and embrace the benefits of a healthy, active pregnancy!
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