Benefits of Exercise for the Pre & Post-natal Woman

Benefits of exercise for the pre & post-natal woman

There are many benefits of regular exercise throughout pregnancy:

For the mother:
- Reduced weight gain
- Deposition and retention of less body fat
- Better body image
- Remain within normal weight range
- Lower incidents of discomforts and injuries during pregnancy
- More rapid physical and emotional recovery post-birth
- Shorter and less complicated labour
- Increased breathing efficiency
- Higher energy levels
- Decrease the risk of developing gestational diabetes
- Increase muscle strength & improves posture
- Circulation benefits with improved digestion
For the baby:
- Babies are tougher and less vulnerable to usual stresses
- Lighter and leaner than non exercising mothers
- Lower incidents of obstetrical concern before labour
- Respond rapidly to their environment after birth
- Show lower risks of premature death, heart disease and serious illness

Things to keep in mind while exercising

When exercising during pregnancy there is a range of essential modifications you should consider:

Cardiovascular
- Should never be short of breath
- Longer, slower warn up and cool down periods
- Posture is paramount
- Maintain adequate hydration
- Comfortable environment with cool comfortable clothing
- Recommended at least three to four times per week
Muscle Conditioning & Toning
- Core stability and bracing should be focused on
- Focus on controlled breathing
- Movements should be slow and controlled with proper technique
- Use fit ball as much as possible
- Stretch and recover between each set
- Squat no lower than 90 degrees
- Pelvic floor work is very important
Stretching
- Stretch with long holds, slowly and gradually
- No bouncing at the end of stretch
- Change positions slowly
- Never overstretch loose joints
- Breath slowly and steadily
- Include neck and back stretches
- Avoid asymmetrical stretches where weight is concentrated heavily through one limb

Recovery is key!

For the post-natal mothers a gradual recovery is essential for a smooth transition to motherhood, with the focus on wellbeing rather than increase aerobic fitness and weight loss. Keep in mind it may take up to 9 months for the stretched muscles to return to shape. Furthermore lactation requires adequate rest and good nourishment.

The benefits of postnatal exercise are significant and it is important to establish a regular exercise routine of some sort as soon as they feel ready physically and mentally.

Benefits of postnatal exercise include:

Speedier healing and recovery from the birthing process
Increased energy to cope with the demands of new motherhood
Reduced stress and depression, with a heightened sense of wellbeing
Faster return to pre-pregnancy shape and level of fitness

In saying this there is a range of other considerations that should be addressed when determining the right time to return to a regular exercise routine. Everybody is unique and ensuring you have adequate medical support and guidance ahead of starting your exercise routine following pregnancy is essential.