Nurturing Fitness: Safely Exercising During Pregnancy
Pregnancy is a wonderful and miraculous journey that brings about profound changes in a woman’s body. It is also very much a time when self-care takes centre stage, and exercise becomes a crucial aspect of maintaining a healthy lifestyle. However, many might be surprised to learn that women are more likely to experience injuries during exercise while pregnant. The culprit? A hormone called Relaxin, which plays a vital role in accommodating the baby’s growth but also softens ligaments, making expectant mothers more flexible and susceptible to injury. In this week’s Bea Blog, we delve into the fascinating relationship between pregnancy, exercise, and the importance of making necessary adjustments to ensure the safety of both mum and baby.
The Role of Relaxin:
One of the key players in the pregnancy journey is Relaxin, a hormone produced by the corpus luteum and later by the placenta. This hormone serves the crucial purpose of relaxing the uterine muscles and preventing contractions that could lead to premature labor. However, Relaxin doesn’t limit its effects to the uterus; it also softens ligaments throughout the body.
The Double-Edged Sword:
While the softening of ligaments is a necessary adaptation to accommodate the growing baby and prepare the body for childbirth, it presents a unique challenge during exercise. The increased flexibility might sound advantageous, but it can make pregnant women more prone to injuries, especially in weight-bearing joints such as the knees, hips, and ankles.
Adjustments and Modifications:
Understanding the potential risks associated with exercise during pregnancy, it becomes imperative to make adjustments and modifications to ensure the safety of both the mother and the baby. Here are some essential considerations for a safe and effective prenatal exercise routine:
- Consultation with Healthcare Provider: Before embarking on any exercise routine during pregnancy, it is crucial to consult with a healthcare provider. They can provide personalised advice based on individual health, the progress of the pregnancy, and any pre-existing conditions.
- Low-Impact Exercises: Opting for low-impact exercises can significantly reduce the risk of injury. Activities such as swimming, walking, stationary cycling, and prenatal yoga are excellent choices as they put minimal stress on the joints while providing a good workout.
- Avoiding High-Risk Activities: Certain activities carry a higher risk of injury during pregnancy, and it’s important to avoid them. Activities like contact sports, skiing, and exercises that involve lying flat on the back after the first trimester should be skipped.
- Focus on Stability and Balance: As ligaments become more lax, stability exercises become crucial. Incorporating exercises that enhance core strength, balance, and stability can help reduce the risk of falls and injuries.
- Mindful Modifications: Modify traditional exercises to suit the changing needs of the body. For instance, using lighter weights, incorporating proper body mechanics, and avoiding overstretching can go a long way in preventing injuries.
Exercise during pregnancy offers numerous benefits, but it’s crucial to acknowledge and address the potential risks associated with the changes in the body. The softening of ligaments due to the Relaxin hormone can make women more flexible but also more susceptible to injuries. By making thoughtful adjustments and modifications to exercise routines, expectant mothers can maintain a healthy and active lifestyle throughout pregnancy, ensuring the well-being of both themselves and their growing babies.
By making thoughtful adjustments and modifications to exercise routines and consulting with Bea Sports Injury Clinic, expectant mothers can maintain a healthy and active lifestyle throughout pregnancy, ensuring the well-being of both themselves and their growing babies. Get in touch and consult with Bea Sports Injury Clinic to create a personalised exercise plan aligning with your unique needs and circumstances.