Being pregnant does not mean you have to say goodbye to being physically active. According to research, most pregnancies will benefit tremendously from mild to moderate physical activity.
We as physiotherapists highly recommend mothers to do antenatal therapy or classes. Antenatal classes generally include low-intensity aerobic and stretch exercises. It often includes education about what to expect during pregnancy and labor. These classes mainly aim to improve the physical and psychological well-being of the mother.
Antenatal classes can include:
Relaxation and breathing techniques, Advice on correct sleeping, sitting, and sexual postures, Backcare, Labour position, Massage techniques, Safe and individual-specific antenatal exercises.
During pregnancy, one can expect several changes in the body. These changes include postural changes due to weight gain, hormonal changes which decrease smooth muscle tone, increases in water retention, and nerve compression syndromes.
According to the 2018 Physical Activity Guidelines for Americans, 20min moderate-intensity exercises should be done daily in healthy, uncomplicated pregnancies. These exercises could include exercises like walking, swimming, cycling, bodyweight training, and low-impact aerobics training.
Advantages of antenatal exercises include
Reduces morning sickness, Reduces anxiety and stress, Improves sleep, Reduces fatigue and leg cramps, Prevents excessive weight gain, Improves muscle strength, Improves core stability, Improves glycaemic control, Improves posture, Preparation for labour
Physiotherapy can assist you during your antenatal process, whether it is to educate and encourage exercise or advise on altering the intensity of habitual exercisers.
