Exercise and Pilates for Pregnancy

The traditional medical advice has been for exercising women to reduce their habitual levels of exertion in pregnancy and for non-exercising women to refrain from initiating strenuous exercise programs. Recent investigations, focusing on both aerobic and strength-conditioning exercise regimens in pregnancy, have shown no increase in early pregnancy loss, late pregnancy complications, abnormal fetal growth, or adverse neonatal outcomes, suggesting that previous recommendations have been overly conservative.

Women should consider the risks of not participating in exercise activities during pregnancy, including loss of muscular and cardiovascular fitness, excessive maternal weight gain, higher risk of gestational diabetes or pregnancy-induced hypertension, development of varicose veins and deep vein thrombosis, a higher incidence of physical complaints such as dyspnea or low back pain, and poor psychological adjustment to the physical changes or pregnancy. There are many merits to aerobic and strength conditioning in pregnancy and the postpartum period. Many women find that the best time to start an exercise program is in the second trimester, when the nausea, vomiting and profound fatigue of the first trimester have passed and before the physical limitations of the third trimester begin. Reasonable goals of aerobic conditioning in pregnancy should be to maintain a good fitness level throughout pregnancy without trying to reach peak fitness or train for an athletic competition.

Pilates is a safe way to reduce stress and increase comfort and balance during pregnancy. Initiation of pelvic floor exercises in the immediate postpartum period may reduce the risk of future urinary incontinence. Strengthening the pelvic floor muscles may minimize vaginal tearing during childbirth, hence, easing the pain. Additionally, Pilates will make your pregnancy and delivery easier, your recovery quicker, and it will benefit your baby by keeping blood circulating to the abdominal area. It will give you firmer, wider and longer abdominal muscles, which reduce backache during pregnancy and speed recovery post delivery; it will give you a faster return to shape after delivery and it will also help you gain more effective breathing and increased flexibility for easier delivery. There are also some great indirect advantages to Pilates during pregnancy. By taking care of your body you will also find yourself taking care of your diet, and even your outlook on life and impending motherhood will benefit.

*Contact your family doctor prior to starting an exercise program or Pilates to ensure that you are safe to participate in particular exercises.