Heavy exercises during early pregnancy is associated with miscarriage

Latest Danish research shows that women who practice heavy exercise during early pregnancy are at a higher risk of miscarriage then women who do not exercise at all. This research took place at the University of Southern Denmark, where scientists questioned more than 90,000 women about their exercise routine and associated it to the result of their pregnancy. The research suggests that practicing high impact exercises, such as jogging, ball games and racket sports during pregnancy can increase the risk by three and half times, compared to women who do not practice any exercise. Also women that exercise for more than seven hours a week are also putting themselves at an increased danger of miscarriage according to the research. Miscarriage is more likely to happen during the first trimester of pregnancy, so after eighteen weeks into the pregnancy the association between exercise and miscarriage recedes. This research was published in the British Journal of Obstetrics and Gynaecology, where authors confirmed that the results of this study suggested that “leisure time exercise during pregnancy, and particularly high-impact exercise, is associated with an increased risk of miscarriage in the early stage of pregnancy.” In spite of this, the guidelines from the government in the UK are for women to carry on with moderate exercise throughout the pregnancy if possible. This issue is controversial, as some experts in the UK have disputed this research by saying that running is safe during pregnancy after all. Although, it is not recommended to perform any sport activity, which involves a high impact to the abdomen of a pregnant woman, some experts say that women can continue to run or jog during early pregnancy. It is all about keeping the balance and do not do take up any new activity, which may strain the body. The research concluded that not all type of exercises contribute to miscarriage, swimming for instance is considered to be a suitable type of physical activity very popular between pregnant women. The government in the UK recommends that pregnant women should continue with their normal exercise practice as long as they feel comfortable, women should listen to their bodies and respect their limits in order to avoid any physical strain during pregnancy. So, women that did not do any exercise before getting pregnant should start some moderate daily exercise, in order to increase their health and fitness, as well as improve their cardiovascular system and maintain the muscle tones, which can be helpful during labour. But, women should not at any point start a laborious exercises regime, which is new to them, as this can be harmful to their health and the baby’s health putting their pregnancy at risk. source: BBC news Exercise tips during pregnancy: The more active and fit a woman is during pregnancy, the easier it is for her to adapt to her changing shape and weight gain. It also helps her to cope with labour and get back into shape after the birth. Physical activities can help a pregnant woman to relax and sleep after a hard day at work. So it is recommended to keep up with normal daily activities and exercises for as long as she feels comfortable. It is important not to exhaust the body and allow for some slowing down as the pregnancy progresses. If in any doubt it is always a good idea to get some advice from a local doctor or midwife. During pregnancy is not the time to take up strenuous exercises, as it may be more harmful then beneficial. A pregnant woman should try to keep active on a daily basis, building in half an hour of activities like walking, swimming or yoga can help to keep fit. Swimming or other water exercises like aquanatal are often preferred during pregnancy as the water supports the increased body weight. If this is hard to fit in with other activities any amount of exercise is better than nothing. It is important to drink plenty of fluids and avoid strenuous exercise in hot weather. Also the exercise instructor should be qualified and know about the pregnancy and how far it has progressed in order to be able to guide the pregnant woman correctly. Useful exercise routine for a fit pregnancy: Stomach strengthening exercises: Start in a box position (on all fours) with knees under the hips and hands under the shoulders, fingers faced forwards and abdominal lifted to keep the back straight. Pull the abdominal the lift the back up, curling the trunk and allowing the head to relax gently forward. Do not lock the elbows. Hold for few seconds then slowly return to the box position taking care not to hollow the back. The back should always return to a straight position. Do this slowly and rhythmically ten times, making the muscles work hard and moving the back carefully. Only move the back as far as it is comfortable. These exercises strengthen the abdominal muscles and ease back pain, which can be a problem during pregnancy. Pelvic tilt exercises: Stand with shoulders and bottom against the wall, keeping the knees soft. Pull the belly button towards the spine, flattening the back against the wall. Hold for four seconds and realise. Repeat 10 times. Pelvic floor exercises: close up the back and front passage at the same time and also draw in the birth canal. Repeat this exercise quickly, tightening and releasing the muscles immediately. Then do the exercise slowly, holding the contraction for as long as possible. Repeat both exercises 10 times, four to six times a day to strengthen the muscles of the pelvic, which is under great train in pregnancy and childbirth. Foot exercises: bend and stretch the foot up and down 30 times – then rotate the foot eight times one way and eight times the other way. These exercises help to improve blood circulation, reduce swelling in the ankles and prevent cramp in the calf muscles. Tips to protect the back during pregnancy: Sit up straight with the bottom against the back of the chair. Tuck a small cushion behind the waist if needed. Bend the knee to pick something up, not the back (do not carry any thing heavy). Try to stand tall.