7 Reasons why you should exercise during pregnancy
Exercise during pregnancy is becoming more common and women are beginning to catch up on the benefits of being active during this season of life. In this post I am sharing with you 7 reasons why exercising during pregnancy is so beneficial for the soon-to-be-Mama. The information you’re about to read has been gathered from research and studies found in the book “Exercising through your pregnancy” by James F. Clapp, III, M.D. along with recommendations from ACOG 2015 committee opinion. These are two sources that truly inspired me to want to learn more about prenatal fitness and help Mamas during special time.
No matter what your birth plans look like, natural, unmedicated, medicated, cesarean, home birth, hospital birth, no plans, or all the plans, my hope is that the following points will motivate you to become more active. Whether it’s going for daily walks, home workouts, joining a gym or attending a prenatal fitness class. Every little bit will make a difference in your mental, emotional and physical well-being. It is important to note that every pregnancy is different, please check with your health care provider before beginning any exercise program.
7 reasons to exercise:
1. Decreased need for pain relief
· Did you know that exercise and labor use the same pain-relieving hormones? When a woman exercises during pregnancy it’s been shown that she will be better able to elicit these hormones during labor.
· Energy boosting hormone, Catecholamines (epinephrine/adrenaline, norepinephrine/noradrenaline, and dopamine) are an energy boosting hormone that can help give you that boost of energy during labor.
· Endorphins are nature's pain-relieving opiates. These are your feel-good hormones which are released during exercise (you know that high you get post workout?) it can also induce feelings of pleasure and euphoria during and post childbirth.
· Muscle contracting hormones during childbirth, Oxytocin is known as the chemical of love and bonding.
2. Decreased need for non-surgical intervention
Although emergency interventions are sometimes needed, non-emergency interventions during labor can often lead to unwanted outcomes.
· “A 50% decrease in need to artificially rupture membrane”
· “A 50% decrease in the need to induce or stimulate labor.”
· “A 50% decrease in the need to intervene because of abnormalities in fetal heart rate”
3. Decrease need for surgical interventions
· “A 55% decrease in need for episiotomy” Incision on the vaginal wall and perineum to enlarge vaginal opening and facilitate labor.
· “A 75% decrease in need for operative intervention (forceps or C-section)."
4. Less time spent in labor
· Women who exercise seem to have easier, shorter and less complicated labors by about a third.
· “Pregnant exercisers report 75% decrease in exhaustion during labor”. This is huge! childbirth is a physically demanding event, if you want to feel strong during your birth marathon what better way than to exercise.
5. Reduces pregnancy discomforts
· Women experience less fatigue, muscle weakness, and depression.
·Helps increase your immune system and energy, creating a positive attitude about pregnancy and yourself. From personal experience in working with pregnant Mamas I have noticed that women who exercise tend to be more in tune with their bodies and feel better about the physical changes ocurring.
6. Less weight gain
· Moms who exercise throughout pregnancy have less weight gain and reduced body fat.
· Studies show a significant decrease in weight gain after 20 weeks of pregnancy in moms who exercise. Overall weight gain was reduced by 7lbs and 3% body fat in well-nourished women who exercised compared to non-exercisers.
7. Reduces likelihood of gestational diabetes and preeclampsia (pregnancy induced hypertension).
If you’re not currently active, I hope that through this post you are starting to consider different ways you can increase your activity level. Walking, stationary cycling, prenatal yoga, and programs like our Body For Birth Series are a great way to make sure that what you are doing is safe for you and baby. From personal experience exercising during my pregnancy was one of the best things I could’ve done and my goal is to help you get there. Now, go out and experience the emotional, mental and physical benefits that exercise has to offer.
References:
Exercising through your pregnancy book
Fit For Birth Certification Manual