Up to date research on Exercise and Pregnancy

Regular exercise is an essential way of helping your body cope with the increased demands on your joints, muscles, heart, circulation and lungs.

Hormones and Pregnancy

“Pregnancy and childbirth creates the biggest hormonal change in a womans life time in the shortest amount of time” (Snellen 2005).

Hormones are produced by the mother, some by the foetus and mostly by the placenta.

• Metabolism and response to insulin

• Glycogen storage in the liver

• Usage of glycogen in muscles and fat

• Respiratory drive

• Joint laxity

• Pregnancy and glycogen

There is overwhelming evidence is that fitter pregnant women do better in many parameters than unfit ones.

Things like gestational diabetes (http://www.diabetesaustralia.com.au/Living-with-Diabetes/Gestational-Diabetes/) can be avoided with regular exercise that will help balance out your insulin and glucose levels.

Woman who exercise regularly are less likely to experience fatigue due to improved sleep, reduced anxiety, reduced pain perception.

Respiratory Drive

The shift in organs and increasing pressure on the diaphragm makes it harder to take deep breaths, with the added weight makes it also it much harder work.

Joint laxity

Because of the increase in certain hormones throughout your body, certain things happen and change. For example the hormone relaxin makes your ligaments and tendons a lot more flexible, which is another reason why you need to make your supporting muscles stronger.Lower back pain20% of pregnant women experience lower back pain most recover 5-7% have ongoing problems 45% ongoing urinary incontinence 7 years post babyall the more reason to do your exercises!

Do’s and don’ts of pregnancy

See a specialist before you start a new exercise program if you have been inactive. It is the best thing you can do for you and your baby.

THINGS TO DO during Pregnancy

EXERCISE: According to the American Journal Obstetrics and Gynecology and the Normal Singleton Pregnancy it is recommended to exercise 40 min per day which is somewhat hard for you. James Clapp is a exercise and pregnancy researcher who studied exercised placentas vs non-exercised placenta over the course of pregnancy. He found that exercised placenta was 25% better, higher density, more prolific, and had a faster delivery of nutrients to the baby.

Pilates- working on your pelvic floor and stabilising muscles

Walking- if your hips/buttocks is sore consult your you may need a belt to help support your hips

Swimming- great exercise and awesome cardiovascular workout

Running- if you have been previously , and if you are starting, start slow

Weight training- excellent to keep your muscles strong and toned

Yoga- help relax the mind, soul and meditate

EAT FRESH & LOW GLYCEMIC INDEX FOOD

Eat fresh healthy food to give your baby all the nutrients that it needs, and to keep you full of goodness to help you through creating a life! A Sydney University Study compared Pregnant women on a low GI diet and a moderate to high GI diet and what effects this had on the body fat composition of their baby.Women in the HGI group gave birth to infants who were heavier at birth, had a higher amount of body fat, and were generally larger.” The study concluded that because birth weight may predict chronic disease, such as obesity, in later life, a low-GI diet during pregnancy may help prevent the onset of childhood obesity

START YOUR PELVIC FLOOR EXERCISES Your pelvic floor is supportive and plays an important role in keeping pelvic organs supported and in correct position.

• Prevent incontinence (the involuntary loss of urine or faeces)

• Prevent prolapse (lack of support) of the bladder, uterus and bowel.

• The pelvic floor muscles also help you to control bladder and bowel function, such as allowing you to ‘hold on’ until an appropriate time and place.

(The Royal Womans Hospital Victoria has a great online program)

THINGS NOT TO DO during Pregnancy

OVERHEAT

Make sure you drink small amounts of water frequently and position yourself near a fan or in an airconditioned space.Spas, saunas or overheated pools are to be avoided as this increases your core body temperature which can cause a stressful environment and many other high risk changes.

HEARTRATE

There is currently no evidence to prove that you must maintain a heart rate of less than 140bpm, the most effective way is you rate of perceived exertion as everyones fitness levels are different. You want to be working out so your sweating and slightly out of breath. You should still be able to have a conversation reasonably easily.

EXERCISE ON AN EMPTY STOMACH

Make sure that you have some carbohydrates (banana) before you exercise as blood sugar levels can fluctuate rapidly during pregnancy. If you get dizzy STOP

There are so many things that you can continue on doing whilst Pregnant it should be a joyous, active, healthy time of your life!