Is exercise during Pregnancy safe?
Yes. For a normal, healthy pregnancy, exercise is not only safe, but has many potential benefits for both mother and child
A healthy woman with a normal pregnancy may continue in an already established exercise routine; however, it is recommended that she not increase the intensity of the exercise above pre-pregnancy levels.
If a woman has not been exercising on a regular basis prior to pregnancy, she should consult her physician before beginning a new exercise routine.
What are the benefits of exercise during pregnancy?
Exercise during pregnancy may help to:
After delivery, exercise may also help to boost the mother’s mood.
What types of exercises should be done during pregnancy?
Ideal non-weight bearing activities include swimming and cycling. After the first trimester, stationary cycling should be substituted for road cycling, as the mother’s center of gravity changes and the risk of falls increases.
Weight bearing exercises may include walking, jogging, low-impact aerobics yoga or Pilates.
Heavy weightlifting and other activities that require straining are not recommended.
Pelvic floor and pregnancy
Pelvic floor exercises can be particularly important for women during pregnancy. The pelvic floor refers to the group of muscles that stretch from the pubic bone to the base of the spine. They help to hold the bladder, uterus and bowel in place. These muscles also help to control when you empty your bladder or move your bowels. During pregnancy these muscles can be stretched and become weaker.
Performing 3 sets of 10 pelvic floor exercises daily can help support the extra weight of pregnancy, shorten the second stage of labor when the baby is being pushed out and speed recovery following delivery.
To perform a pelvic floor contraction, imagine that you are trying to stop yourself from passing wind and are trying to stop your flow of urine mid-stream at the same time. You should feel a drawing-in sensation. Try to work up to holding the contraction for the length of time it takes you to breathe in and out 3 times.
Tips for ensuring safety during exercise
As changes in weight distribution occur, balance and coordination may be decreased. It is important to choose exercises that do not take you beyond the limits of stability.
Avoid large changes in internal temperature. Fluid intake before, during and after exercise can help ensure adequate hydration. Wear loose-fitting clothing and avoid exercising in high heat and humidity.
Avoid exercising in extreme changes of atmospheric pressure, as in SCUBA diving and high altitude exercise.
After the first trimester, avoid exercises that require you to lay flat on your back.
Adjust daily caloric intake in order to ensure proper nutrition and adequate weight gain.
If pregnancy is not progressing normally or if vaginal bleeding, membrane rupture, persistent pain, chronic fatigue, or regular contractions more than 30 minutes after exercise occur, see your healthcare professional.
This information was prepared by Sydney Sports and Orthopaedic Physiotherapy and is intended as a general information service. Please note that the information provided is not intended as a substitute for advice from a registered physician or healthcare professional. If symptoms persist, please consult your doctor.
Sydney Sports & Orthopaedic Physiotherapy is a specialty physiotherapy practice located in Macquarie Street in Sydney’s CBD. The practice is dedicated to providing only the most evidence-based and up-to-date treatments of pain and injury, women’s and men’s health issues such as incontinence and pelvic pain, joint issues such as arthritis, low back pain and headaches. Please call 9252 5770 or visit www.ssop.com.au for more information.