Done safely, regular physical activity during pregnancy can have positive health benefits for both mother and child
PARTICIPATING IN exercise programmes during pregnancy should take into account personal circumstances such as prior exercise patterns, current fitness levels as well as personal fitness goals.
Particular attention should be given to the type and intensity of exercise as well as the frequency and duration which considers the health benefits that can be gained and balances that against any potential risks.
For those who were previously regular exercisers and have uncomplicated pregnancies, there is no evidence to suggest that they should not engage in high-intensity exercise programmes, particularly in the early stages, such as jogging and aerobics.
In contrast, for women who were previously inactive and not engaged in regular physical activity for some time, it is important to start gradually.
Begin with 10-15 minutes low-intensity continuous aerobic exercise three times per week, spread out over the week. As you start to create a routine and your fitness improves and energy levels increase, gradually extend the duration of activity to 30 minutes per day, up to five days per week.
This activity can either be performed continuously or accumulated in shorter 10-minute bouts over the course of the day. To maintain interest, engage in a variety of aerobic activities such as walking, cycling or swimming.
TRAINING TIPS:
• Wear comfortable loose-fitting clothing and suitable footwear which provides appropriate support.
• Don't forget to stretch before and after each training session.
• Ensure you consume plenty of fluid to avoid dehydration and over-heating.
• Listen to your body - take a rest day if you are feeling fatigued.
• Take rest breaks if required and avoid over-exertion to the point of exhaustion.
• Ensure you consume the additional calories you need during pregnancy. Eat a healthy balanced diet which is high in carbohydrates and includes plenty of fruit and vegetables.
Many of the physiological and functional changes that occur during pregnancy persist for about four to six weeks after child birth.
Despite this, current evidence suggests that so long as the pregnancy and delivery are uncomplicated mild exercise such as walking, pelvic floor exercises and stretching can commence almost immediately.
Physical activity can thus resume as soon as it is physically and medically safe to do so. The benefits of returning to exercise after pregnancy include elevated energy levels, improved cardiovascular fitness, enhanced mood state and reduced anxiety and depression, as well as facilitating weight loss.
More specifically, strengthening pelvic floor muscles may reduce the risk of urinary stress incontinence.
If, however, delivery was complicated or by Caesarean section, medical clearance should be given before resuming any physical activity and would not usually commence until after the first postpartum check-up after six to eight weeks.
Although pregnancy is not a time to dramatically improve fitness levels, engaging in regular physical activity during and after pregnancy can have many positive health benefits for both mother and child.
• Dr Giles Warrington is a sport and exercise physiologist and lecturer in the School of Health and Human Performance at Dublin City University (DCU)