At least that's what many women believe. But rather than using pregnancy as an excuse to veg out on the sofa with a tub of ice cream expectant mothers should be thinking about ways to stay fit and active.
It's only in the past decade or so that medical experts have embraced the concept of exercise for pregnant women. Until fairly recently physical activitywas associated with dangers such as miscarriage and premature births.
Research has shown, however, that moderate exercise during pregnancy is not only safe but beneficial. Childbirth is an enormous physical challenge and a fit woman is better able to cope with labour than an unfit woman while regular exercisers tend to recover more quickly. Exercise can also help to reduce the risk of complications such as gestational diabetes and pre-eclampsia, as well as improve the development of the fetus and placenta.
Core exercises in particular can have significant benefits in terms of posture, reducing the back pain associated with the later stages of pregnancy and strengthening the pelvic floor. A functional pelvic floor will help support the weight of the baby during pregnancy, ease its passage through the birth canal and reduce problems such as constipation and incontinence. Physical activity can promote wellbeing through breathing and relaxation and, of course, avoid the excessive weight gain so often lamented by new mums. Unless there are complications, most women can benefit from physical activity during pregnancy provided they follow some basic guidelines designed to keep them and their baby safe.
It's important to be realistic about exercise and recognise that the body changes dramatically during pregnancy. Cardiac output increases and blood pressure drops. There may be feelings of breathlessness, heartburn, morning sickness, postural changes and back pain. As the baby grows, the centre of gravity shifts forwards, making it more difficult to maintain balance. The body also releases a hormone that relaxes the ligaments and renders joints susceptible to over-stretching.
For novice exercisers, now is not the time to begin a vigorous exercise regime. Moderate aerobic activities such as cycling, walking and swimming will, however, be of huge benefit.
Regular exercisers should not attempt to exercise to pre-pregnancy levels. The goal is maintenance rather than adaptation and a reduction in the intensity of workouts is recommended. Contact sports and high-risk activities such as scuba diving and surfing should be avoided.
In summer it is important to avoid overheating as the fetus cannot regulate its own temperature. Take simple steps such as training during at the coolest times of the day, staying hydrated and wearing light and loose clothing. A woman should listen to her body and gauge what level of intensity is suitable for her.
Heavy weight training should be avoided. Instead, try light weights and more repetitions. Never train to failure and avoid lifting weights overhead and isometric exercises as these can dramatically increase blood pressure.
It's also important to exercise caution while stretching. During pregnancy the body releases a hormone called relaxin to loosen the ligaments in the pelvis in preparation for birth. This affects all other joints and makes a pregnant women susceptible to injury. Expectant mothers should also limit the amount of exercise performed on their back, particularly from the second trimester on. This can cause dizziness and reduce the blood flow to the fetus.
