Baby On Board: Not An Excuse To Not Exercise

New research has shown that women who exercise during pregnancy can reduce their risk of gestational diabetes by more than 30% but Exercise & Sports Science Australia (ESSA) is urging Australian women to seek professional advice to keep safe.

'Pregnancy can be a challenging time, our bodies are growing and changing every day and when you are feeling run down and exhausted – exercise can be the last thing you want to do," explains Anita Hobson-Powell, ESSA's Executive Officer.

'However this new research originating from Spain analysed more than 2,800 women and the results showed that those who exercised throughout pregnancy reduced the chance of developing gestational diabetes by up 36%."

Gestational diabetes is a frequent complication during pregnancy and can lead to a number of health issues for both mother and baby.

'Physical activity during pregnancy can help in so many ways. Expectant mothers can help fight fatigue and improve sleep, manage back pain and improve circulation, help circulation and even reduce running to the bathroom so much in the middle of the night!"

'I can't stress enough how important it is to not use pregnancy as an excuse to stop moving and I also have to stress the importance of seeking advice from a professional, such as an Accredited Exercise Physiologist, to help manage your exercise plan," says Anita.

During pregnancy the body can undergo several structural changes, increase hydration requirements of the body, change temperature and blood flow, affect hormone levels and also see the introduction of the hormone -Relaxin' that can loosen joints.

'With all these changes happening, women have to take caution when exercising – your body won't be what it used to be and it will be the time to get professional help."

Anita's Top Tips for Mums-to-be:

Walk – The best way to get the body moving. Plan your route, bring the iPod, phone (in case of emergencies) and stomp that pavement. A great way to clear the head and boost your cardiovascular fitness.

Swim – The body might be growing with funny shapes but don't hold back and find a swimsuit that fits. Many swimming pools have pregnancy classes and are an excellent way to keep fit and avoid impact on the body.

Don't forget the muscles – Strength training is important, talk to a professional before lifting any heavy weights.

Stretch – Book yourself into a supervised Pilates or yoga class, keep the body flexible and maybe swap a few pregnancy stories. Remember, avoid lying on your back during the 3rd trimester.

No contact or competition – Avoid any contact or high impact sports which can harm you or the baby, also avoid competition based activities as this may cause you to push yourself beyond what your body is capable of.

Always talk to your local GP or Accredited Exercise Physiologist if you would like to undertake exercise or have any concerns. If you feel any pain or discomfort during exercise, stop and get in touch with a health professional.