Exercise during Pregnancy
Exercise during pregnancy is a very important part of our lives that ensures we become strong and healthy adults. It is common knowledge now that exercise has many health benefits for mental and physical health, it also aids in preventative health for diseases such as type two diabetes and high blood pressure.
Exercise during pregnancy has also shown to reduce the risk of gestational diabetes and hypertension related problems. However, not all exercises are suitable for pregnant women, so it is important to seek professional advice early.
Is exercising during pregnancy good for my health?
Absolutely! Exercise during pregnancy offers numerous physical and emotional benefits. Regular physical activity can improve or maintain fitness levels, enhance mental well-being, reduce the risk of pregnancy complications, decrease musculoskeletal pain, and promote faster recovery from labour and delivery.
According to studies, pregnant women without complications should aim for 30 minutes of moderate physical activity most days of the week. This will help maintain cardiovascular fitness and physical conditioning required for labour and motherhood.
What to expect?
Pregnancy can be a wonderful time in a woman’s life, the creation of new life can bring joy and exhilaration but also anxiety and exhaustion.
A woman’s body goes through many changes and challenges during pregnancy, a few symptoms of these may include nausea, changes and increased levels of hormones such as estrogen and progesterone, tender and swollen breasts, fatigue and also frequent urination as the pregnancy progresses.
They may also experience joint pain, as joint laxity increases with the natural hormonal changes of pregnancy.
All these changes during pregnancy can make exercising very difficult at times, but remaining active during pregnancy will help to maintain cardiovascular fitness and physical conditioning required for labour and motherhood. It will help prevent any pregnancy related diseases such as pre-eclampsia and reduces the risk of gestational obesity, diabetes and associated complications.
Other benefits include:
- Prevents and alleviates musculoskeletal conditions such as back and pelvic pain
- Prevents and alleviates many pregnancy ailments such as fatigue and constipation
- Enhances mental well-being, self-esteem and body image
- Promotes faster recovery from labour and birth.
Should I do any exercise in an early pregnancy?
It is Important to seek advice from your GP or obstetrician before commencing any new exercise program and seek advice if it is safe to continue your current exercise routine. Your treating doctor will inform you if your pregnancy is safe for exercise.
If you were physically active before pregnancy, it’s generally safe to continue your routine, but your healthcare provider can advise if any modifications are needed.
For those who were not active pre-pregnancy, it’s wise to start slowly with low-intensity exercises like walking and swimming, then gradually build up to moderate intensity as your body adjusts.
Key first trimester exercise tips
- Decrease total workout time if needed as your body adapts to hormonal changes
- Increase rest between workouts to allow for recovery
- Avoid trying new, strenuous activities – stick with familiar exercises
- Prenatal yoga and Pilates are great options to learn beneficial moves for pregnancy and birth
What exercises should be avoided during pregnancy?
- Contact or high impact sports that may cause loss of balance or trauma
- Exercising in an over heated
- Pool Laying on your back after the 4th month of pregnancy
Examples of sports to be avoided also include: scuba diving, soccer, football, hockey, basketball, horse back riding and any vigorous racket sports.
Exercises that are suitable for Pregnancy
- Swimming
- Walking
- Specialised yoga/pilates (pelvic floor exercises crucial for postnatal recovery)
- General strength training
- Hydrotherapy (if in heated pool only in early months)
How to modify workouts for a safer pregnancy
As your pregnancy progresses, you’ll need to modify your exercise routine to accommodate your growing belly and loosening joints. Some important second and third trimester exercise adjustments include:
- Avoid exercises that require lifting both legs in the air simultaneously or put excess pressure on the core with no support
- Watch for “doming” of the abdominals and modify or avoid moves that cause this
- Switch to modified planks for moves like push-ups to reduce core pressure
- Focus on breathing and engaging the core and pelvic floor while lifting weights
- Reduce weight loads, sets and reps from pre-pregnancy levels
- Avoid supine (lying on back) exercises after the first trimester
- Incorporate more pelvic floor exercises which are crucial for delivery and postnatal recovery.
- Low-impact activities like walking, swimming, and stationary cycling are generally safe to continue throughout pregnancy.
- Certain sports like contact sports, activities with fall risks, and scuba diving should be avoided.
What To Watch Out for When Exercising While Pregnant
Exercise should be terminated immediately and medical advice sought if any of the following occur:
- Vaginal bleeding Dizziness Dyspnea (difficult or laboured breathing prior to exercise)
- Chest pain Headache Muscle weakness
- Calf pain or swelling Preterm labour Decreased fetal movement Amniotic fluid leakage
How to safely exercise in the third trimester of pregnancy
In the final trimester, you may need to further reduce the intensity and duration of workouts as your due date nears.
Stick with low-impact cardio and strength training, but listen to your body and don’t overdo it. Stay hydrated, avoid overheating, and wear supportive clothing.
Some safe and beneficial third trimester exercises include:
- Walking
- Swimming and water aerobics
- Prenatal yoga and Pilates
- Bodyweight strength training like squats, wall push-ups, and side-lying leg work
- Light dumbbell exercises for the arms like bicep curls and lateral raises
How to start exercising during pregnancy
Once your doctor has given you the all clear to start exercising, you may wish to seek guidance from one of our Accredited Exercise Physiologists or Physiotherapist who are trained in providing the best safe practice for exercise during pregnancy.
Our practitioners can help set you up with a safe home exercise program to help maintain your cardiovascular fitness and well as specific strength and conditioning targeting areas that will benefit you during pregnancy and post-natal recovery as well.
Key tips for staying fit and comfortable during pregnancy:
- Aim for 30 minutes of moderate exercise most days
- Always warm up before exercising and cool down after
- Drink plenty of water to stay hydrated
- Wear supportive shoes and a good maternity bra
- Avoid exercising in hot, humid weather or at high altitudes
- Don’t push yourself to exhaustion – you should be able to carry on a conversation while exercising
- Incorporate pelvic floor exercises daily
- Listen to your body and stop if anything feels uncomfortable
What are the do’s and don’ts for pregnancy fitness?
Do:
- Aim for 30+ min of moderate exercise like brisk walking, swimming or low-impact aerobics most days
- Strength train 3-5 days/week with resistance bands, light weights, yoga or Pilates
- Kegel exercises to strengthen the pelvic floor muscles
- Listen to your body and adjust intensity as needed
Don’t:
- Participate in contact sports or activities with fall/injury risks
- Exercise in extremely hot/cold environments or at high altitudes
- Overdo it – now is not the time to train for a competition!
- Hold your breath during strength training
- Do exercises flat on your back after the first trimester
- Ignore warning signs like dizziness, chest pain, or vaginal bleeding
Pregnancy Exercises to Prevent Aches and Joint Pain
The physical changes of pregnancy can lead to various aches and pains, but certain exercises can provide relief. Try incorporating these moves regularly:
- Pelvic tilts to ease back pain – On hands and knees, tilt pelvis up and arch back, then reverse
- Cat-cow stretch for back and pelvis – Alternate between arching and rounding the back on hands and knees
- Squats to strengthen legs and prepare for labour – Keep feet hip-width apart and lower down as if sitting in a chair
- Kegels for the pelvic floor – Contract the muscles you use to stop urine flow, hold 5-10 sec, release and repeat
- Side-lying leg lifts – Slowly lift and lower top leg while lying on your side to strengthen hips
Final Note:
Remember, every pregnancy journey is unique. Always consult your doctor about your specific exercise plans and listen to your body.
Working with a qualified prenatal fitness professional like an Accredited Exercise Physiologist can help you develop a safe and effective routine.
Staying active during pregnancy has numerous benefits for you and your growing baby. With proper modifications and precautions, exercise can help you stay strong, manage aches and pains, and prepare for the physical demands of labour and motherhood.
Enquire now to learn more about how we can support you during this special time. Embrace this journey and keep moving!
