Pregnancy and Exercise

 

Exercising during pregnancy has some really important benefits when it comes to overall physical health, mental health and health of your baby. You should always seek advice from an Accredited Exercise Physiologist around a program tailored to you, but here are some really great reasons to exercise during your pregnancy.

·       Prevention of gestational diabetes;

·       Prevention of excessive weight gain;

·       Management of postural imbalances caused by pregnancy (specifically a shift in the centre of gravity causing increased lumbar lordosis and increase in breast size pulling shoulders forward). This can cause lower back and upper back pain. 

·       Maintenance of strength;

·       Decreased risk of pregnancy induced hypertension and pre-eclampsia;

·       Maintenance of cardiovascular fitness and physical conditioning in preparation for labour;

·       Improves post-natal recovery time;

·       Improved mood, energy levels and self-esteem.

 

What exercise is good?

Every person is different and your training history plays a big role in what will be achievable during pregnancy. In saying that here are some good baselines to follow if you are unsure:

·        Exercise to strengthen deep abdominal and pelvic floor muscles can be performed at all periods of pregnancy, it’s important to do these in appropriate positions such as on hands and knees;

·       A prolonged gradual warm up and cool down extending from 5 to 10min;

·       Be aware of core temperature, maintaining at a moderate level to avoid becoming over-heated;

·       Specific submaximal strength training is safe to target postural and lower back pain;

·       Appropriate stretching to help with muscular aches, this should be controlled within what is a comfortable range of motion;

·       Cycling on a stationary bike;

·       Water exercise is good;

·       Avoid any exercises where you are required to lie on your back post 16 weeks;

·       Avoid ballistic, contact or jumping based exercise or exercises that will increase falls risk.

 

It is also important to be aware, that sometimes it is not appropriate to exercise. If you are experiencing any of the below please seek medical advise.

·       Persistent second or third trimester bleeding;

·       Hyertension or pre-clampsia;

·       Uncontrolled Diabetes;

·       Breech position in 3rd Trimester;

·       Placenta Previa;

·       Premature rupture of membranes.