Exercising During Pregnancy

Exercising during your pregnancy is great! During pregnancy, your body undergoes A LOT of changes. Not only does exercise improve general well being but it also helps manage some of these changes.  Research has shown regular exercise can help prevent excess weight gain during pregnancy, control blood glucose levels (reducing risk of gestational diabetes) and reduce your risk for preeclampsia (just to name a few). 

Benefits of Exercise during your Pregnancy - Why should I exercise?
Here are some more benefits!

• Improves physical fitness and mood with long-term benefits
• Decrease caesarean and operative vaginal delivery
• Better labours (reduced pushing phase) and recovery time
• Can help to relieve low back/pelvic girdle pain
• Manage Diastasis Recti (stomach separation) 
• Relieve constipation
• Can significantly reduce pre and post-natal depressive symptoms

Exercise Guidelines - How often should I exercise?
This really depends on what your starting point is! Have you been exercising regularly leading up to your pregnancy  or are you completely new to it?

The American College of Obstetricians and Gynecologists (ACOG)  guidelines state ‘an exercise program that leads to an eventual goal of moderate-intensity exercise for at least 20-30 mins per day on most if not all days of the week’. If you have just started to exercise in pregnancy, it is recommended that you gradually build up to this. For example, this might mean starting at 15-20 mins on non-consecutive days initially. You can do the “talk test” to gauge “moderate intensity”, you should be able to have a conversation with someone whilst doing exercise.
Women are encouraged to get into some type of exercise during pregnancy, even if they have never exercised prior pregnancy. If this is you, it is best you commence your exercise journey under the guidance of a Physiotherapist or Exercise Physiologist who is trained in Women’s Health. If you have been exercising prior pregnancy, we do advise seeing the mentioned health professions to go through a thorough evaluation of your current program to make sure it is appropriate.

Recommended exercise - What’s the best exercise?
There isn’t a one fits all approach. Find an exercise that has a strength, flexibility and aerobic component, something you find fun and convenient for you. Some great forms of exercise when pregnant are:

• Pre-Natal Pilates classes
• Swimming/aqua aerobics
• Walking
• Pregnancy yoga
• Stationary bike riding
• Strength-based gym classes

There are a few sports and activities which you should avoid:Hot yoga or hot pilates

• Heavy lifting
• Skydiving/ or activities performed over 2000m
• Scuba diving
• ​Activities with a high risk of falling or getting hit in the stomach – surfing, gymnastics, water skiing, skiing or horseback riding, contact sports

Cautions for Exercise during Pregnancy
While most forms of exercise are safe, there are some exercises that involve positions and movements that may be uncomfortable or harmful for pregnant women. Be guided by your Physiotherapist/ Exercise Physiologist, but general cautions include:

• Avoid raising your body temperature too high –e.g. don’t exercise to the point of heavy sweating. Stay well hydrated.
• Don't exercise to the point of exhaustion.
• If weight training, choose low weights and medium to high repetitions – avoid lifting heavy weights altogether.
• Perform controlled stretching and avoid overextending.
• Avoid exercise if you are ill or feverish.
• If you don’t feel like exercising on a particular day, don’t! It is important to listen to your body to avoid unnecessarily depleting your energy reserves.
• Don’t increase the intensity of your sporting program while you are pregnant, and always work at less than 75% of your maximum heart rate.
• In addition, if you develop an illness or a complication of pregnancy, talk with your doctor or midwife before continuing or restarting your exercise program.
• STOP activity immediately if pain, uterine contractions, vaginal bleeding or leakage, dizziness, faintness, shortness of breath, heart palpitations, nausea,vomiting, pins and needles, numbness or visual disturbances occur.

Most women are encouraged to participate in exercise/ physical activity throughout pregnancy. However, there are some women who have conditions or circumstances that may need to be considered before they start an exercise program. I recommend that the next review you have with your GP or obstetrician, ask - “Do I have any medical issues that would affect me participating in exercise?

If you have any questions, or you would like to have more guidance with your pregnancy journey please feel free to contact us at Movement 101.

Clarissa Yiu
Physiotherapist & Accredited Exercise Physiologist​