Moderate exercise in pregnancy may cut C-sec risk

Researchers from Queen Mary University of London (QMUL) in the UK found that dieting combined with physical activity significantly reduces the mother's weight gained during pregnancy by an average of 0.7 kilogrammes.

It also lowers the odds of the mother having a Caesarean section by about 10 per cent, researchers said.

"For every 40 mothers who follow a healthy diet and moderate exercise, one less woman will end up with a Caesarean section," said Shakila Thangaratinam, professor at QMUL.

Caesarean section can carry risks such as infections for the mother and breathing difficulties for the baby, researchers have claimed.

"Often with interventions like these, certain groups benefit more than others, but we have shown that diet and physical activity has a beneficial effect across all groups, irrespective of your body mass index, age or ethnicity," Thangaratinam added.

Changes in lifestyle reduce the risk of diabetes in pregnancy by 24 per cent, which normally affects over 1 in 10 mothers in pregnancy, and increases risks of complications in mother and baby, researchers said. Researchers also found that mild exercise not only helps the mother in maintaining weight and easing aches and pains, but also produces a healthy baby with a healthier birth weight. Exercises like brisk walking, swimming, low intensity aerobics and stretching help women get ready for labour. Here are some great workout routines for pregnant women that will help built strength:

Spine Aligner

Stand tall with your back against a wall. Touch the wall with your heels, hips, shoulders and head, then pull your belly in and up while taking three slow breaths. Release, taking two breaths. Repeat 3 times.

Chest Opener

Sit on a chair with your feet flat on the floor. Place your hands lightly on your belly and lengthen your neck. Roll your shoulders backward in a circular motion five times, and squeeze your shoulder blades together as you place your arms behind the chair, elbows pointing backward. Hold for three deep breaths, allowing your chest to expand.

Cat

Place your hands on a wall, feet hip-width apart. Take a few steps back and lean forward from your hips, keeping your chest lifted and your knees slightly bent. Breathe. Hold for a few seconds and reverse the motion by inhaling and drawing your chest forward and your shoulder blades back. Repeat three times.

Child's Pose

Get down on all fours. Lean forward, extend your arms in front of you and rest your forehead on the floor or a pillow. Keep your spine long and your neck relaxed. Hold for as long as you like.

It compared the effects of dieting (including restriction of sugar sweetened beverages, promoting low-fat dairy products, increase in fruits and vegetables) and physical activity (moderate intensity including aerobic classes and stationary cycling, and resistance training for muscle groups).

Researchers found no strong evidence that the interventions affected offspring outcomes such as stillbirth, underweight or overweight births, or admission to a neonatal intensive care unit.

The lack of adverse effects should reassure mothers who have traditionally been advised not to undertake structured exercise or manage their diet in pregnancy.

"Our findings are important because it is often thought that pregnant women shouldn't exercise because it may harm the baby," Thangaratinam said.

"Babies are not affected by physical activity or dieting, and there are additional benefits including a reduction in maternal weight gain, diabetes in pregnancy, and the risk of requiring a Cesarean section," she added.

The only thing women need to worry about is to know when to stop. While exercise will increase your energy and boost your mood, pregnant women must make sure not to over exert themselves. They must avoid risky sports like basketball, hockey, skiing and other contact sports and not exercise over 6000 ft.

The study was published in the British Medical Journal.pti