Should I exercise during pregnancy?
The short answer - YES!
The long answer - Exercise has been shown time and time again in various research articles to be beneficial during pregnancy. If you are new to exercise, there is even research to support the benefits of starting exercise during pregnancy.
Let’s first talk about how amazing it is to become pregnant. Did you know there’s only a few days, we’re talking 1-3 days, a month your body is able to conceive! For 50% of couples, they conceive in the first 6 months. For others, it may take much longer. A recent 2020 study found that performing moderate intensity exercise can help decrease the time it takes to conceive (benefit #1 of exercise).
So that’s why we should exercise before conception, but why exercise throughout pregnancy? Lots of reasons!
Decreases the amount of unnecessary maternal weight gain (some weight gain is necessary!)
Reduces the risk of gestational diabetes
Reduces the risk of high blood pressure
Reduces the risk of postpartum depression
Potentially decreases the length of labor
The hard truth is that, at most, only 38% of women follow physical activity guidelines. It is recommended that pregnant women incorporate both aerobic and resistance training averaging 150 minutes of moderate exercise per week.
Additionally, let’s clear one big misconception about exercising during pregnancy. A study in 2019 found no increase in risk of miscarriage for women who are physically active during pregnancy. They found no correlation of miscarriage based on the intensity of the exercise program.
Let’s consider 2 scenarios:
Scenario 1: Jane just had her first baby, she hasn’t exercised throughout her pregnancy as she was unsure if it was good for her or not. Now she is discharged from the hospital and has to carry the carseat (15# on average) in one hand and the diaper bag in the other hand. This could easily be more weight than Jane has carried in over 9 months.
Scenario 2: Jane just had her first baby, she has been lifting weights throughout her pregnancy because her healthcare provider encouraged her to start. Now she is discharged from the hospital and has to carry her newborn in a car seat in one hand and the diaper bag in the other hand. EASY, she’s been preparing for this. This weight is only 10% of what she was using at the gym.
What scenario sounds better to you?
Big takeaway? Exercise is beneficial for you before, during and after pregnancy! Don’t know where to start? Let’s chat! I would be happy to discuss further with you and your team to get you through pregnancy safely! Call us at (612) 405-8503 or book with us online at https://www.loonstatephysicaltherapy.com/
Lexi Noel, Doctor of Physical Therapy
Loon State Physical Therapy
https://pubmed.ncbi.nlm.nih.gov/30337346/
https://pubmed.ncbi.nlm.nih.gov/31339829/
https://pubmed.ncbi.nlm.nih.gov/32457655/
https://www.tandfonline.com/doi/full/10.3109/0167482X.2016.1155552
