Exercising During Pregnancy - The FAQs Answered
IS IT SAFE TO EXERCISE WHEN PREGNANT? YES
Absolutely it’s safe. Not only is it safe but in fact recommended
Exercise during pregnancy is currently NOT associated with reduction in birth weight or preterm birth rates
There are some forms of exercise or positions that you may want to reconsider or avoid but we will talk more about that below
For women with a high risk pregnancy or a pre-existing medical condition it is worth discussing your exercise routine with your health professional. But in general, yes it’s safe!
I FEEL LIKE CRAP, SHOULD I STILL EXERCISE? YES
So many reasons for yes! Exercise is good for the mother, the baby, for labour and recovery
It helps to reduces back pain, constipation and swelling
Can help reduce the risk of pre-eclampsia and hypertension
Improve energy levels, sleep and mood (even more important if you are feeling crappy)
Improve your posture, strength, muscle tone and endurance (important for labour and recovery!)
May help to reduce the length of labour
NOTE: I’ve been there, I had a long relationship with feeling crappy through both my pregnancies so I get it. Put your headphones in, listen to a podcast or music and go for a walk. I promise you will feel better for it. Even if there are a few sick stops along the way.
SHOULD I BE DOING PELVIC FLOOR EXERCISES WHILE I AM PREGNANT? ABSOLUTELY
The answer is yes. Pelvic floor strength is important to maintain continence and support the pelvic organs. Especially important during pregnancy when there is extra load on the pelvic floor from the baby, placenta, increased blood volume, amniotic fluid and normal weight gain
A strong pelvic floor is important but it is equally important to have the ability to relax your pelvic floor. Relaxing your pelvic floor is vital for allowing the baby to be born as well as preventing pain and constipation
An individually taught, personalised pelvic floor program can reduce your risk of urinary and faecal incontinence in the postpartum period too
If you are confident with your technique, start with 10 x 10-second holds, a few times a day. Making sure you are confident with the relaxation part and breathing as well. If you are having trouble, no worries just get in touch here and we can make a plan specific to you.
IS IT OK TO EXERCISE WHILE I’M PREGNANT IF I’VE HAD A PREVIOUS MISCARRIAGE? YES
Safe exercise during pregnancy has NOT been shown to cause a miscarriage.
Experiencing a miscarriage is devastating and can be a time of stress and worry. Exercise is a great form of stress relief as well as a great way to reduce anxiety which can most definitely creep in during a pregnancy after miscarriage
If you have had multiple miscarriages or have a high-risk pregnancy, then it is best to get medical clearance from your healthcare provider first.
ARE THERE EXERCISES I SHOULD BE AVOIDING? MAYBE
If you are physically active before you pregnant, it is generally safe to continue with that exercise program during your pregnancy, if it is comfortable
If you are keen to start a new exercise routine, or your current program is causing pain or discomfort, it is best to seek advice from your GP, Obstetrician or Women’s Health Physiotherapist
Avoid activities where falling is likely or activities that require excessive jumping or bouncing (general advice, not always the case for everyone)
Avoid exercise that may cause abdominal trauma like contact sports (again, general advice, not always the case for everyone)
Try not to exercise in hot weather or to the point of exhaustion. Your body temperature is already elevated in pregnancy due to extra blood flow and metabolic activity
Reduce the amount of exercise you are doing while lying on your back. Especially in the second and third trimester. The increase in weight from the uterus and baby can place pressure on the blood vessels that return blood to the heart and result in dizziness or fainting.
WHERE SHOULD I START IF I HAVEN’T BEEN EXERCISING BEFORE?
Start with low impact, aerobic exercise that is comfortable and makes you feel good. For example:
Walking
Hiking
Swimming
Water aerobics
Stationary cycling
Prenatal yoga or pilates
Light weights or body weight circuits
Pregnancy exercise classes
Start with exercising 3-4 times per week, ideally building up to 30 minutes on most days.
HOW WILL I KNOW IF I’M DOING TOO MUCH OR IF SOMETHING IS WRONG?
Some signs and symptoms that you should contact your doctor or review your exercise regime include:
Chest pain
Unexplained shortness of breath
Dizziness or feeling faint
Pain, swelling or redness in the calf
Sudden swelling of the ankles, hands or face
Vaginal bleeding
Decreased fatal movements
Uterine contractions
ANY TIPS: YES
Wear a good bra! You need the support! I felt like Pamela Anderson by the time I was 12 weeks pregnant so a visit to D Cup and Up was in order!
Increase the amount of water you drink on the days you are exercising.
Exercise should be comfortable and enjoyable - if it is painful or doesn’t feel right, chances are your body isn’t liking it. Change it up.
Be sure you are getting the nutrients you need for your growing body and baby.
DISCLAIMER: This information is intended to be used as a guide of general nature, having regard to general circumstances. The information presented should not be relied on as a substitute for medical advice, independent judgement or proper assessment by a doctor, with consideration of the particular circumstances of each case and individual needs. This information reflects information available at the time of its preparation, but its currency should be determined having regard to other available information. Megan Mullane disclaims all liability to users of the information provided.