12/07/2013
Exercise during pregnancy must balance the benefits and risks to both mother and fetus.
Maternal benefits are both physical and psychological. Common complaints of pregnancy such as fatigue, varicosities swelling of extremities, insomnia, stress, anxiety and depression impact women who exercise to a lesser extent. There is evidence that suggests that exercise throughout pregnancy can lead to shorter labour and less complications during delivery.
Exercise improves glycemic blood sugar control in women with gestational diabetes and may play a role in preventing this condition. It also has a protective effect on coronary heart disease, increased blood pressure, osteoporosis, as well as a reduced risk of colon cancer, and perhaps breast cancer.
Reasonable goals of aerobic conditioning in pregnancy should be to maintain a good fitness level throughout pregnancy. Activities should be chosen that will minimise the risk of loss of balance and fetal trauma. Adverse pregnancy or neonatal outcomes are not increased for exercising women. Initiation of pelvic floor exercises in the immediate postpartum period may reduce the risk of future urinary incontinence. Moderate exercise during lactation does not affect the quantity or composition of breast milk or impact on fetal growth.
When starting an aerobic exercise programme, previously sedentary women should begin with 15 minutes continuous exercise three times a week, increasing gradually to 30-minute sessions four times a week to daily. It is suggested that a warm up and cool down period be included in any exercise regimen. The good guide to the intensity of the exercise is the so called ‘talk test’, where exercise should take place at an intensity that allows you to maintain a conversation during exercise. A reasonable target heart rate should be between 125-140.
Postpartum women are able to participate in moderate physical activity without compromise to infant breast milk acceptance or infant growth. By strengthening the pelvic floor muscles, the risk of urinary stress incontinence may be reduced. Current recommendations suggest that, if pregnancy and delivery are uncomplicated, a mild exercise programme consisting of walking, pelvic floor exercises and stretching may begin immediately.
source http://www.rcog.org.uk/