The Importance of Staying Active During Your Late Pregnancy

As a mom-to-be, it is crucial that you strive to remain fit – both mentally and physically – for your own sake and for that of your unborn baby. There used to be a time when pregnant women were advised to limit physical activities and even restricted to bed rest till the baby was born. But with medical advancement, studies have shown that staying active throughout your pregnancy is instrumental in your overall well-being, even in the final trimester. Unless you are suffering from complications during your pregnancy or have some pre-existing health conditions, it’s healthy to stay active during late pregnancy.

Pregnancy and the process of giving birth – whether natural or caesarean birth – can be extremely demanding and difficult for some women. Maintaining a healthy, balanced diet during your pregnancy, paired with adequate rest and an active lifestyle will prepare your body for labour and birth and help with recovery during the postpartum period. Exercise and staying active during late pregnancy also enhances your baby’s well-being. It can also keep many pregnancy-related complications, like gestational diabetes or hypertension, at bay. But it is equally important to understand your body and its limitations during pregnancy and ensure that you do not overexert yourself. In this article, we will be exploring the importance of staying active in late pregnancy, the do’s and don’ts and some exercises that you can try.

Why Should You Stay Active During Late Pregnancy?

During pregnancy, your body undergoes multiple changes – both physically and emotionally. It can be overwhelming for some moms-to-be and staying active will help you cope with the changes. Throughout the pregnancy, it is important to keep up with your daily routine and activities – even in the last few months. Some of the main benefits of staying active during late pregnancy are:

·  Staying active during late pregnancy can improve your cardiovascular health and also reduce the chances of hypertension and gestational diabetes, which are common in moms-to-be. During pregnancy, your body is already working overtime to provide for the baby, meaning that your heart is already pumping faster than it is used to. Staying active can help regulate your heart health.

·  As the baby grows, you may face issues like backache, varicose veins and difficulty in moving. Staying active from the initial stages of your pregnancy will prepare you for this and ensure that you are able to keep it up even in the later stages.

·  A certain amount of weight gain is expected while you’re pregnant, but an uncontrolled weight gain could take a toll on your baby’s health. Since you are already expected to be following a balanced diet during your pregnancy with nutritional meals galore, moderate amount of exercise daily can help control your weight gain and help you maintain your weight during and after your pregnancy.

·  Pregnancy can be an emotionally turbulent time for expecting mothers, primarily due to the hormonal changes going on inside your body. It can also be stressful and anxiety-inducing as you prepare for the arrival of the new member of your family. Staying active and exercising during your will get the endorphins going and improve your emotional state of being. A happy mum means a happy baby!

·  Studies have found that women who stay active during late pregnancy may experience shorter labours. If you’re staying fit, your body recuperates faster after the delivery too.

Can You Exercise During Pregnancy?

The answer is yes!

According to research, about 30 mins of exercise for five days a week is recommended for pregnant women, especially in the later stages. Of course, the intensity of the exercise would depend on a few factors, like your fitness level before the pregnancy, your endurance and the stage of pregnancy you are in. Contrary to what some may think, this will not harm your baby or you. As a matter of fact, exercise during pregnancy will improve your cardiovascular health and prevent complications that may arise during pregnancy.

There are a few safe exercise regimes that you can try out during the later stages of your pregnancy. Most moderate and low impact exercises are safe to try during this period; however, as your pregnancy progresses, you may have to adjust the intensity to ensure you are comfortable and to avoid distress.

Brisk walking for about 30 minutes a day is probably one of the most low impact and safest forms of workout you can try during the final months of your pregnancy. Maintain a steady pace while walking and choose a terrain that is relatively even and predictable to reduce chances of falling. There are few things as refreshing and rejuvenating as an early morning walk!

Similarly, you should also incorporate pelvic exercises and muscle-strengthening exercises in your regime. In the later stages of pregnancy, you are likely going to experience some pain and discomfort in your back and pelvic floor. Training your muscles at least twice a week will build strength and endurance.

Swimming too is an example of a low impact workout that would help you stay fit. This is particularly recommended in the late stages of pregnancy because as your body grows in size, the water can help support it and reduce the pressure on your back and lower body.

Do’s and Don’ts While Staying Active During Late Pregnancy

If you are determined to stay fit and active during the last stages of your pregnancy, then congratulations, because that’s battle half won! But, it is important to keep a few pointers and do’s and don’ts in mind. Some of them are:

1.    Speak to your doctor before you start a new workout regime. Every pregnancy is different, and every body is different. Even if this is not your first pregnancy, an exercise regime you followed the first time round may not be suitable this time. Seek your doctor’s advice and get clearance before you embark on a new routine.

2.    If you were not exercising before the pregnancy and are only starting in order to stay active now, then it is better you start with low intensity and low impact methods like swimming or walking.

3.    It is very important to stay hydrated during the later stages of your pregnancy. Your body is anyway working hard to provide for you and the baby; on top of that, staying active means you might be feeling more thirsty than usual. That is to be expected. Make sure to include various kinds of fluids in your diet.

4.    Maintain a healthy, balanced diet. Plan your meals in advance so that you can prepare for it as well. If you’re planning to follow an active lifestyle during your pregnancy, then planning in advance is crucial.

5.    Always ensure you warm up before exercising. Even if you are going for a walk, stretch for a few minutes and activate your joints and muscles before you start.

6.    Don’t take up any exercise that is too strenuous or includes a risk of falling or slipping. If you were in a vigorous regime before you became pregnant, you may have to adjust the regime as per your body’s needs. Similarly, while taking up brisk walking is good for you, avoid hikes or treks in late pregnancy where there is a chance of missing your step or getting injured.

7.    Listen to what your body is telling you. You will always know what’s best for yourself and your unborn baby.

8.    If you feel any discomfort, like dizziness or nausea, you must seek medical help immediately.

9.    You can try a “talk test” while exercising during pregnancy. It’s relatively simple – if you are able to carry on a conversation while exercising, without feeling uncomfortable or breathless, then the intensity is appropriate for you.

10.   Avoid lying down on your back for longer periods of time during the last months of your pregnancy.

Pregnancy can be a demanding time for your body – as it deals with the myriad physical and emotional changes during those nine months. While those bodily changes are not within your control, you can definitely try to stay fit and active during this period to make the pregnancy journey a tad easier for yourself. To stay active, you do not need to take on a vigorous exercise regime. The definition of staying active varies – for some, it may just mean continuing with your daily activities and chores. But it is advisable to exercise for at least 30 minutes a day, even if it means going on a walk or swimming. And yes, an active and healthy mum equals to a healthy, happy baby!   

FAQs

1.    What are the benefits of staying active in late pregnancy?

Maintaining an active lifestyle during the last few months of your pregnancy will improve your cardiovascular health and reduce chances of complications.

2.    Will staying active during pregnancy help with labour?

Studies do indicate that women who stay active during pregnancy, especially in the later stages, are better prepared to deal with labour and their bodies cope with the delivery better.

3.    Can you exercise during pregnancy?

Yes, you can. The intensity of your exercise would depend on the stage of pregnancy you are in and you should always seek medical advice before working out.

4.    Will exercise harm your unborn baby?

No, working out during your pregnancy will not harm your baby. Exercises like walking, swimming or yoga are relatively safe.

Sources

NHS, Exercise in pregnancy - NHS

Evans, K., Walters, K. A., Liechty, T., & LeFevour, K. M. (2016). Women's experiences of physically active leisure during pregnancy. Annals of Leisure Research, 19(4), 386-404.

Kondo, Y., Sawa, R., Ebina, A., Takada, M., Fujii, H., Okuyama, Y., ... & Ono, R. (2017). Influence of habitual physical activity during late pregnancy on the duration of labor. Journal of physical activity and health, 14(3), 203-207.

US Department of Health and Human Services, Stay Active During Pregnancy: Quick Tips - MyHealthfinder | odphp.health.gov