–Why exercising while pregnant is important for expectant mothers

THE human body is an enigma; an ingenious machine that undertakes complex functions on a day to day basis. It is a mechanism that holds the power of self-healing, and which can endure immense amounts of pain.

As we examine the individual functions of our body, it becomes more apparent that these vessels within which we live have been intricately and carefully designed.
More so, the bodies of women and men carry out certain functions differently, and further, there are biological functions that are unique to each sex particularly with regard to our reproductive systems. With women, pregnancy takes their bodies through nine transformative months of nurturing and growing a human child; and what a miraculous transformation it is! And while it is regarded as a fragile period for many women, it has been proven that exercising and other cardiovascular activities even during this fragile period, is even more proof of the body’s remarkable abilities and strength.

More and more, pregnant women have been turning to exercise throughout their pregnancies due to the immense health benefits. One of the more popular examples of a pregnant woman’s determination to continue her active life can be seen in Serena Williams, who won the Australian Open final while eight weeks pregnant. In fact, our history is laced with examples of women who have actively participated in such activities, dating back to the 1920s when Swedish figure skater Magda Julin competed in that sport in the Olympic Games while four months pregnant.

Yes, exercise and pregnancy, though many questions and concerns may be raised about this dubious pair, the truth is that the benefits far outweigh the disadvantages.

Jordana Ramsay-Gonsalves is a soon-to-be mother of two, with her second child just months away from being born. She said that the birth of her first child urged her to begin exercising, and within the last three-and-a- half years, she has lost 65 pounds as a result. Now, with baby number two on the way, Jordana is not about to slow the momentum of her exercise routines.

“It boosts your energy, it lowers the risk of pregnancy-related complications, it helps you to sleep better and improves your overall mood… Those are just some of the benefits,” she said, adding:
“I would encourage pregnant women to engage in some form of exercise, especially if they were exercising regularly before pregnancy.”
She’s advising, however, that they simply stay active and consistent in their workouts, rather than overwork themselves, as they still need to consider their and their babies’ safety above all.

BENEFITS
If you’re not convinced, here are some of the ways exercise during pregnancy can prove beneficial for women:

– Less weight gain. Women who exercise during their pregnancy have been shown to gain seven pounds less than pregnant women who don’t work out, while still staying within the healthy weight gain range.

– Labour and delivery may be easier. Of course, this is not guaranteed, but exercising the muscles do help in the labour process particularly with regard to stamina when it comes to pushing during labour.

– Lifts your mood. Expectant mothers have reported feeling better with regard to their moods both after a workout as well as throughout their pregnancies in general.

– Less constipation. Pregnant women’s intestinal tracts often get backed up due to high progesterone levels and a growing uterus, but exercise, along with a high-fiber diet, keeps your digestive system active.

– More energy. Sometimes the stress of pregnancy can make women feel a bit lethargic, but staying active can fight those feelings.

– Less leg swelling. Swollen legs is a symptom that pregnant women come to expect, but exercise during pregnancy. Your body retains more fluid, and your growing uterus puts pressure on your veins, impairing the return of blood to your heart. Exercise can limit swelling by improving blood flow.

– Less morning sickness. Nausea is another feature that pregnant women have come to expect, but exercise can take your mind off of nausea for a while, making you less likely to be overcome by the inevitable morning sickness.

– Faster bounce back after delivery. Women who stay active during their pregnancy are more likely to get up and get back out there faster than women who were inactive.

– Avoid certain risks. Women who exercise during pregnancy are at a lower risk of preeclampsia, a complication that involves high blood pressure and excess protein in the urine and which is the number one cause of premature birth.

– Less likelihood of prenatal depression. Some 12 per cent to 20 per cent of pregnant women experience depression, which is linked to poor sleep and marital problems after delivery. Exercise, particularly done outdoors, can help to avoid this.

Is it safe? The short answer is ‘yes’. Medical experts have weighed in and guarantee that for normal pregnancies, exercise is safe and even recommended during pregnancy, particularly if you were physically active before pregnancy. In fact, it studies show that exercise does not put you at risk for miscarriage in normal pregnancies either. It should be noted, however, that this is not the time to focus on exercise for weight loss. Pregnant women should consult with their healthcare provider before starting their exercise routine.