Prenatal Health for Mama and Baby!
Written by Lindsey Tasker Cole | February 16, 2021
Written by
Congratulations if you are newly pregnant, hoping to get pregnant, or close to the end of pregnancy. No matter what stage of prenatal journey you are on, this information applies to all.
The female body is the most wonderous thing and how it can adapt and transform to grow and nourish a baby, whilst still functioning to support Mom.
There are so many facets to this ever-changing symbiotic relationship between fetus and Mother. The best part is knowing how we can play a role and influence this in the best possible ways.
We are seeing more and more evidence stating the more supported Mom is, physically, emotionally, and spiritually through pregnancy, has direct benefits to baby. This isn’t new information, but the amount of evidence is quite significant (1-4). Today I want to focus on prenatal exercise, the benefits and what is safe to partake in.
Growing evidence supports that exercise during pregnancy is beneficial for mother and fetus during gestation, with benefits persisting for the child into adulthood (1). Exercise during pregnancy is associated with fewer newborn complication and maternal health benefits (decreased risk of preeclampsia, gestational hypertension, gestational diabetes, C-section, instrumental delivery, urinary incontinence, excessive gestational weight gain, depression, improved blood glucose, decreased lumbopelvic pain) (2). Measures of growth and development further indicate that exercise during pregnancy does not harm and may stimulate healthy growth throughout childhood. Measures of cognition and intelligence demonstrate that exercise during pregnancy causes no harm and may be beneficial. Overall, the benefits of exercise during pregnancy decrease the risk of chronic disease for both mother and child (1).
Regular physical activity during pregnancy is great
It can (5):
improve your mood and self-image
help ensure appropriate weight gain
help you relax and reduce stress
promote better sleep
increase your muscle tone, strength and endurance
help build your stamina for labour and delivery
speed up your recovery after labour and delivery
help increase your energy levels
According to the Canadian Society for Exercise Physiology (6), all women without contraindication should be physically active throughout pregnancy. Even women who were previously inactive, diagnosed with gestational diabetes mellitus and women categorized as overweight or obese. They have compiled 5 guidelines for pregnant women without any contraindications for exercise.
1. Pregnant women should accumulate at least 150 minutes of moderate-intensity physical activity each week to achieve clinically meaningful health benefits and reductions in pregnancy complications.
2. Physical activity should be accumulated over a minimum of three days per week; however, being active every day is encouraged.
3. Pregnant women should incorporate a variety of aerobic and resistance training activities to achieve greater benefits. Adding yoga and/or gentle stretching may also be beneficial.
4. Pelvic floor muscle training may be performed on a daily basis to reduce the risk of urinary incontinence. Instruction in proper technique is recommended to obtain optimal benefits.
5. Pregnant women who experience light-headedness, nausea or feel unwell when they exercise flat on their back should modify their exercise position to avoid the supine position.
If there is ever any doubt or questions about what is safe or you’re having some reservations about a certain type of exercise. Don’t hesitate to reach out to your health care team for personalised coaching on what is right for you. There is so many resources available in our community, you don’t need to feel alone along this journey. Our team here at Holistic would be more than happy to provide support at whatever stage you are.
Lindsey Tasker Cole
Physiotherapist
Pelvic Health Therapist
Resources
1. Moyer. C, Reoyo. O.R, May. L. The influence of Prenatal Exercise on Offspring Health: A Review Clin Med Insights Women’s Health. 2016; 9; 37-42
2. Mottola. M.F. et al. No 367-2019 Canadian Guideline for Physical Activity throughout Pregnancy. Joint SOGC/CSEP Clin Pract Guideline. 2018; 40; 11: 1528-1537
3. American Academy of Pediatrics, American College of Obstetricians and Gynecologists. Guidelines for perinatal care. 5th ed. Elk Grove Village, Ill.: American Academy of Pediatrics, and Washington, D.C.: American College of Obstetricians and Gynecologists, 2002.
4. National Collaborating Centre for Women’s and Children’s Health. Antenatal care: routine care for the healthy pregnant woman. http://www.rcog.org.uk/resources/Public/Antenatal_Care.pdf
5. A Sensible Guide to a Healthy Pregnancy. Government of Canada. https://www.canada.ca/en/public-health/services/health-promotion/healthy-pregnancy/healthy-pregnancy-guide.html#a9
6. Canadian Society for Exercise Physiology. https://csepguidelines.ca/guidelines-for-pregnancy/#resources
