Benefits of Pre- and Postnatal Exercise

Exercise effects every person differently.  Its effects are influenced by age, body composition, body weight, and physical condition before pregnancy (2).  Exercise contributes to achieving optimal psychological as well as physiological well-being.  

Some Physiological Benefits of Regular Exercise during pregnancy(3):

• Increased energy levels for everyday life

• Increase overall fitness- improve heart and lung health, increase muscle strength, and increase flexibility

• Improve posture

• Relieve muscle tension

• Improve balance and coordination

• Prevents development of varicose veins

• Prevent excessive gain of body fat

• Improved body image- helps women accept changes in body size and shape

• Prevention of Back Pain, muscle cramping in the legs, and other pregnancy-related pains

• Helps prevent pregnancy-related complications such as Gestational Diabetes

• Easier labour and faster recovery from childbirth

• Increased physical work capacity from aerobic exercise 

Some Psychological Benefits of Exercise during pregnancy:

• Improved mood

• Increased confidence, sleeping better, and increased efficiency (4)

• Increased sense of well being and control during pregnancy

• Fewer feelings of anxiety, stress, and depression (4)

Benefits of Early Post Natal Exercise (3):

• Relieve stress and muscle tension

• Tone muscles that were stretched during pregnancy and delivery

• Improve muscle strength needed to carry and feed your baby

• Help body to recover more quickly from pregnancy

• Improve stamina and endurance for the busy lifestyle of raising a child  

Exercise Classes...

Exercise Classes provide a great social support group for mothers- to- be.  They can provide a pregnant woman with a safe and gentle program that she can trust.  Exercise classes can also provide insight, helping the woman cope with her changing body- addressing her concerns about body image, sexuality, weight gain and body boundaries (2).   In choosing an exercise class (either prenatal, or postnatal) make sure to choose one you trust in, and are comfortable participating in.  If anything doesn't feel right always take any concerns and questions to your doctor- although fitness instructors are usually educated in their fields, it is always best to be safe.  

References

1.  Freyder, S. Connelly.  (1989).  Exercising While Pregnant. JOSPT, March, 358-364.

2.  Holstein, B.  (1989, June).  Exercise During Pregnancy.  Idea Today, pp. 1-5

3.  Kochan-Vintinner, A. (1999) Active Living During Pregnancy: Physical Activity Guidelines for Mother and Baby. Ottawa: Canadian

     Society for Exercise Physiology. 

4.  Reich, L. Constance.  (1989).  Exercise in pregnancy:  A review for nurse practitioners.  In Noerager Stern, P.

     (Ed.) Pregnancy and Parenting (pp 64-65).  New York:  Hemisphere  

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  (Nutrition)      (Exercise on your Body)        (Effects of Pregnancy)        (Exercise Guidelines)       

(Precautions & Contraindication)       (Benefits of Exercise)       (Exercise Programs)      (Perinatal Dangers)        

(Hints for Around the House)    (Tips for Fitness Instructors)