How To Avoid Discomfort and Prevent Pregnancy Complications

When starting an exercise regime during pregnancy, be sure to check with your doctor or midwife to be cleared for exercise first. If you are new to fitness or even a seasoned athlete, you may want to consider hiring a trainer to work with you throughout your pregnancy who focuses on prenatal/postpartum clients. They know what exercises to prescribe and you'll have the benefit of one-on-one attention as your body changes and grows a new life.

When a person has a great trainer, they'll learn how to breathe deeply through the core and diaphragm, which are breathing techniques that will be transferred over into labor and birth.

Many discomforts and pregnancy complications can be prevented or held at bay through proper exercising techniques. a) Gestational diabetes may be lowered, b) Constipation can be lessened because your body is pumping and activating your digestive system, and c) Less leg swelling because blood flow is improved through exercise.

Research has found that people who exercise during pregnancy are less likely to have a c-section. As a bonus, pregnant people who exercise are also less likely to get an episiotomy and have a forceps delivery.

Exercising during pregnancy teaches how to locate, feel, and strengthen the muscles of the pelvic floor, core, and surrounding areas. Not only does it help strengthen these areas, but when a person is properly trained in fitness during pregnancy, they will be taught how to relax those muscles as well. Learning to relax the birthing muscles is key and gives an advantage in how to let go during the birth, relax the pelvis, and allow the baby to move easily through the birth canal without fighting for control.

Extra weight gain and a changing body can negatively affect self-esteem and self-image. Exercising during pregnancy makes people feel good overall about themselves. Exercising during pregnancy is empowering and can lead to and help continue the discipline of exercising after birth. Now is the time to consider prenatal yoga classes in your area, enjoying daily walks outside in nature, or swimming in a pool or at the beach. 

Consider working with a Pelvic Health Physical Therapist during pregnancy to prepare you for safe exercise and how to give birth without causing harm to your pelvic floor. Your therapist will be able to assess how your muscles are functioning and can guide you. The pelvic floor is the “floor of your core.” By keeping this muscle strong and functioning well, it will help you stay injury-free.

Resources:
http://americanpregnancy.org/pregnancy-health/effects-of-exercise-on-pregnancy/
https://www.fitpregnancy.com/exercise/prenatal-workouts/33-reasons-exercise-now
https://www.ncbi.nlm.nih.gov/books/NBK430821/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7084336/