Natasha Ingram, MOVE THERAPEUTICS
Physical activity is paramount for maternal and fetal health. Current high level of evidence (2022 July, level 1a). If you are unsure whether you have these symptoms, consult your doctor before exercising.
Staying active during or during pregnancy increases hip and pelvic floor strength, improves balance and coordination, improves mood, and reduces fatigue. Method is as follows.
General aerobic exercise, such as walking or cycling for 20 minutes each day, reduces the risk of gestational hypertension and gestational diabetes. ), which is known to strengthen the muscles supporting the lower back and pelvis and reduce overall pain. Balance exercises improve walking tolerance and reduce hip pain. Gliding upper extremity nerves and tendons relieves symptoms of carpal tunnel syndrome (pins and needles sensation in hand).
Pelvic floor and core strengthening exercises reduce urine leakage, vaginal tightness and heaviness, abdominal discomfort, and lower back pain.
Examples of the above exercises include: Single leg stance and tandem stance (one foot in front of the other) 3 times each, 30 seconds apart. Sit on a swiss ball (a big bouncy ball) and slowly raise one leg at a time. take care! This is a balance issue, so always have a surface to hold onto while doing this exercise. A pelvic floor and core exercise is to draw your lower abdomen inward toward your spine and your pelvic floor toward your head while exhaling slowly and completely (don’t hold your breath). A great breathing exercise can be lying on your back (leaning on a wedge) or lying with a pillow between your knees while trying to do slow, gentle abdominal breathing. Blow into your belly (as you inhale) and exhale slowly and gently (exhale) and watch your belly drop.
A typical safe exercise during pregnancy should be: 10 minutes warm-up, 25 minutes aerobic exercise, 10 minutes strength exercises, 5 minutes coordination and balance exercises, 5 minutes of pelvic floor exercises, 5 minutes of stretching and relaxation. .
This 60-minute exercise regimen should be completed at least three times a week to stay strong and healthy throughout pregnancy and delivery. Remember to stay hydrated throughout the day, especially during exercise. If you’re not sure whether you should exercise during your pregnancy, contact your doctor or make an appointment with a healthcare professional for more information and guidance at Move Therapeutics (admin@movetherapeutics.ca). We are always here to help!