Prenatal exercise or exercise during pregnancy has many benefits for both the mother and the baby.
Here are just a few of them:
- Lower rate of musculoskeletal issues such as back, pelvic, and leg pain compared to those who don’t exercise
- Shorter labour and decreased chances of premature labour
- Increased energy
- Weight control
- Stress relief
- Increased ability to cope with increased demands of motherhood
- Enjoyment
How much should I do?
The answer to this question depends on your activity and fitness level prior to becoming pregnant. Although exercise is recommended for all fitness levels, don’t try to “get fit” and suddenly start a new form of exercise or fitness program. Remember to always get clearance from a medical professional before starting exercise during pregnancy.
As a general guideline, 30 minutes of low-impact moderate intensity physical activity is recommended on most if not all days for individuals who were physically active prior to pregnancy and are not experiencing any complications. Note: Moderate intensity means that you should be able to maintain a conversation throughout the exercise but working hard enough that you wouldn’t be able to comfortably sing.
For those who were inactive before pregnancy, this can be started from low intensity and broken up into 10 or 15 minute intervals.
It’s also important to remember that heart rates are not a good indicator of intensity as hormonal changes during pregnancy affect your resting heart rate.
What type of exercises should I do?
It’s generally recommended to start pelvic floor exercises as soon as possible and to recommence them straight after giving birth. These can be given to you by a physiotherapist or relevant healthcare professional. (If you’re unfamiliar with the pelvic floor, refer to our previous blog post or click on this link: Insert link)
Here is a list of great low-impact activities that are generally safe during pregnancy:
- Walking
- Stationary cycling
- Exercises in water such as aquarobics
- Muscle strengthening exercises including pelvic floor exercises
- Yoga
- Pilates
- Prenatal exercise classes
Remember, keeping active is important but it is always important to listen to your body and not over-exert yourself. As the pregnancy progresses, your body weight, shape, and hormones will change and you may need to modify the way you do these exercises. Always consult a physiotherapist, doctor, or other healthcare professional for guidance.
Who can help?
At Back in Motion Mentone, we offer free initial assessments and clinical exercise classes that are individualised to your needs to ensure you’re safely exercising throughout your pregnancy. We can also help to refer you to a trusted pelvic floor specialist if required.