Recommendations for pregnant women and exercise has evolved dramatically over time. Today we now have well-established evidence which demonstrates the many physical and psychological benefits in an uncomplicated pregnancy. Regular exercise has been associated with a shorter and less complicated labour and fewer neonatal complications. It can reduce the likelihood of a cesarean birth, help women manage weight gain in pregnancy and can reduce glucose levels in women with gestation diabetes mellitus. Exercise in pregnancy also has many benefits to post-natal recovery including potentially reducing symptoms of depression.
Importantly there is no evidence to suggest that regular exercise during a healthy pregnancy is harmful to the woman or her baby.
How much exercise?
Ideally pregnant women should aim to achieve 150 to 300 minutes of moderate intensity physical activity each week. Spread out throughout the week this means women should attempt at least 30 minutes on most days. If you are currently inactive or overweight aim to build up to 30 minutes by beginning with 15 to 20 minute sessions of exercise first.
What type of exercise?
It is important to do a mixture of aerobic and strengthening exercises. When aiming for a level of moderate intensity it is helpful to use the Borg GA which classifies moderate intensity at 13 to 14 with a classification of “somewhat hard”. An example of this would be a brisk walk which will increase your heart rate and rate of breathing, but you should still be able to speak and not need to gasp for air.
Examples of aerobic activities include a brisk walk, swimming (avoid heated spas and hydrotherapy pools) and stationary cycling. There is currently no evidence whether women who run prior to pregnancy should continue or not during pregnancy, so this decision should be on an individual basis.
Examples of strengthening exercises include using light weights, resistance bands mat and reformer Pilates. It is recommended to avoid heavy lifting or activities that involve straining or holding your breath to avoid added stress on the pelvic floor muscles.
Other considerations:
- Pregnant women should avoid exposure to prolonged heat and make sure that they maintain adequate hydration and calorie intake.
- It is helpful to see a physiotherapist who can assess your pelvic floor function and prescribe specific exercises accordingly.
- Avoid activities that carry a risk of falling or abdominal trauma such as horse riding and contact sports.
- Include a warmup and cool down with each session.
Warning signs to stop exercise and seek medical attention:
- Chest pain
- Unexplained shortness of breath
- Dizziness, feeling faint or headache
- Muscle weakness
- Calf pain, swelling or redness
- Sudden swelling of the ankles, hands or face
- Vaginal bleeding or amniotic fluid loss
- Decreased fetal movement
- Uterine contractions or pain in the lower back, pelvic area or abdomen (potentially indicating preterm labour)
Which pregnant women can exercise?
Any woman with an uncomplicated pregnancy is strongly encouraged to take part in regular exercise. Irrespective of pregnancy some conditions such as cardiovascular disease, poorly controlled asthma, poorly controlled diabetes and bone or joint problems may be contraindications to exercise, and the person should be assessed individually to see what is appropriate for them. Specifically, in pregnancy, if you have persistent bleeding, placenta praevia, pre-eclampsia, pregnancy-induced hypertension and other factors associated with premature labour such as multiple pregnancy, ruptured membranes, premature contractions or shortened cervical length it is important to speak with your obstetrician for individual recommendations.
Pregnancy Exercise Classes at Back In Motion Como
We have a range of Pregnancy Reformer and Mums & Bubs classes available for any stage during your pregnancy here at Back In Motion Como. Expecting mum’s will need to book in for an initial assessment with one of our women’s health physiotherapists before joining our exercises classes. Our tailored approach will provide a fun, safe and informative exercise session that will progress with you throughout your pregnancy.
If you would like to make an appointment to discuss your exercise options during pregnancy, please feel free to contact the clinic and book an appointment with our Physiotherapist Rebecca.
Website: www.backinmotion.com.au/como
Phone number: 08 9313 3414
References
Australia. The Royal Australian and New Zealand College of Obstetricians and Gynaecologists. (2021). Exercise during pregnancy. https://ranzcog.edu.au/womens-health/patient-information-resources/exercise-during-pregnancy.
United States of America. The American College of Obstetricians and Gynaecologists. (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period.