01 Jan 2011
Unless a health condition or complication develops that demands complete bedrest or hospitalisation, women can – and should – do some form of exercise during pregnancy.
“Staying fit during pregnancy helps women cope better with the physical demands of pregnancy, labour and motherhood,” said Dr Tan Wei Ching, Consultant, Department of Obstetrics and Gynaecology, Singapore General Hospital.
Regular exercise, she added, builds bones and muscles, and exercising at least 30 minutes, five to seven days a week can benefit women in a variety of ways. Exercise relieves backache, constipation, bloating and swelling. It can help prevent or treat gestational diabetes – the diabetes that some
women develop during pregnancy, which often goes away after delivery.
Exercise also increases energy, improves mood, posture and sleep, and promotes muscle tone, strength and endurance.
“Medical research has shown that most women can safely continue to exercise throughout pregnancy, as long as they make sensible adjustments to their routine. For women who were inactive before conceiving and who wish to get in better shape before the baby comes, it is even safe to begin exercise programmes during pregnancy,” said Dr Tan.
However, “a pregnant woman should not exercise to lose weight during pregnancy”.
Before you start
Before starting an exercise programme, a pregnant woman should ask her doctor for personal exercise guidelines based on her medical history. “Unless hospitalisation or complete bedrest is advised, most patients will still be able to perform simple exercises like brisk walking even if they have diabetes or hypertension,” said Dr Tan.
However, should the woman develop placenta previa, a complication where a low-lying placenta covers part or all of the cervix, then exercise is off limits.
“Strenuous exercises can cause some uterine tightening and bleeding, which may mean an early delivery, especially if the bleeding is massive,” said Dr Tan.
Exercise is generally safe during pregnancy, although some involve positions and movements that may be uncomfortable or tiring for pregnant women. As the pregnancy progresses, the intensity should be reduced as “the actual level of difficulty is increased with the added weight,” she said.
“Walking is a great way to start an exercise programme,” said Dr Tan, adding that brisk walking is a great low-impact total body workout.
Swimming is another good form of exercise as it works many muscles while the water supports the body’s weight, minimising the risk of injury and muscle strain.
Aerobics keeps the heart and lungs strong, and aerobics classes for pregnant women, low-impact and water aerobics are good types of exercise. Cycling provides a good aerobic workout, but the growing belly can affect balance, making pregnant women more prone to falls. Stationary or recumbent (where the rider is in a reclining position) biking may be better in the later stages of pregnancy.
Less suitable sports
Runners should be able to keep up with their running during pregnancy, with slight adjustments made to routines as the pregnancy progresses. Strength training can make muscles stronger and help prevent some of the aches and pains common in pregnancy.
Racquet sport players can continue to play but in moderation. Some racquet sports such as badminton, tennis and racquet ball involve rapid movements and changes in direction. These rapid twists and turns may make pregnant women prone to falls.
Another sport where there is a risk of injury and falls is skiing. Skiing in very high mountains (above 3,000m) may also lead to altitude sickness which makes it harder for a pregnant woman to breathe and may cut down on the foetus’ supply of oxygen.
Contact sports like ice hockey, soccer and basketball can also result in harm to the pregnant woman and the foetus, while there is a risk of decompression sickness in scuba diving. Such activities should be avoided during pregnancy.
Click here for jpeg format
Dept of Obstetrics and Gynaecology
« Back to previous
page
back to top