Exercise in pregnancy can be a challenging topic to navigate as there is so much conflicting information and out-of-date advice given to pregnant women. For many generations, there was a lot of hesitancy over exercising during pregnancy. Historically women were told to rest or ’take things easy’ as there was fear exercising would increase the risk of harm to the mother or baby. However, research into this area is rapidly growing and challenging this outdated view.

Why? Because current evidence explains not only that exercise is safe in pregnancy but is beneficial to both mother and baby. Hannah Crumpton, Women’s Health Physiotherapist at Physio Inq Marrickville shares her best tips and insights to help you make the best exercise choices through your pregnancy.

Movement is medicine!

Exercise in pregnancy has a number of benefits for both mum and bub. As well as helping manage weight gain in pregnancy and preparing for the demands of labour, exercise has been shown to…

- lower the risk of gestational diabetes

- reduce back and pelvic pain

- lower the risk of urinary incontinence

- reduced risk for caesarean section

- lower the risk of postnatal depression

- reduce the risk of pre-eclampsia

- reduced risk of prolonged labour and instrumental delivery

These benefits are based on low-risk uncomplicated pregnancies. It is important to consult with your obstetric care provider if it is safe for you to exercise in pregnancy before commencing exercise.

How should I exercise during pregnancy?

In March 2020, The Royal Australian and New Zealand College of Obstetricians and Gynaecologists updated their guidelines on exercise in pregnancy. They recommend pregnant women aim to be active most if not every day of the week.

This can be broken down into:

- Moderate intensity exercise for 30-60 minutes a day

- OR 15-30 minutes of more vigorous exercise daily

- If you were previously inactive before pregnancy it is advised to aim for 15 minutes of moderate exercise a day and gradually build to 30 minutes.

These time frames may look a bit daunting at first, however, all activity counts and the time can be broken down into smaller chunks! For example, doing some housework, going for a gentle lunchtime walk or taking the stairs over the lift would all add to your active time.

What type of exercise should I do?

A combination of aerobic and strength-based exercise is optimal for women throughout their pregnancy. Aerobic exercises such as brisk walking or swimming assist in managing weight gain and maintaining cardiovascular fitness. Aim to perform whole-body strength exercise such as Pilates, yoga, or light resistance training 2x week on non-consecutive days. This helps to improve postural control, maintain strength, and manage aches and pains in pregnancy.

Women without previous resistance training experience should aim to perform 1-2 sets of 12-15 focusing on the main muscle groups of the body such as the glutes, quads and upper arms. It is suggested that pregnant women avoid heavy weightlifting and exercises that cause straining, bearing down and breath holding. It is recommended that exercises should not be performed lying flat on the back after 28 weeks.

What about running?

When it comes to running during pregnancy there is very little research. Current guidelines advise women who ran before pregnancy can continue running as long as they are symptom-free, feel comfortable to do so, and adjust their intensity accordingly. However, it is not recommended that women take up running as a new hobby during pregnancy.

How do I know if I am doing too much?

A great way to measure your exercise intensity is using the ‘Talk Test’. If you are exercising at a moderate level you should be able to easily maintain a conversation. If you are unable to comfortably talk during the activity you are exercising at a vigorous pace.

If you experience pain while exercising, sensation of vaginal heaviness or urinary leakage you should seek an assessment with a Women’s Health Physiotherapist. This doesn’t mean that you need to stop exercising but you may need to modify your exercises to better manage these symptoms and ensure these symptoms will not worsen.

The take-home message

There are many lifestyle and physical changes that occur during pregnancy which can feel out of your control or overwhelming. However, exercise is one that where you can control! You can use various forms of exercise to help to manage pregnancy symptoms as well as boost your mental and physical health. I always advise women to try and find an activity that they enjoy. Whether it’s a yoga class, a resistance-based Pilates class or even a walk and a catch up with a friend. If you enjoy it you are more likely to continue with your exercise and make it a habit throughout your pregnancy.

References:

Exercise during Pregnancy, The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (March 2020)

Exercise in pregnancy, Gregg VH, Ferguson JE 2nd. Clin Sports Med (2017)

Exercise in pregnancy a clinical review, Sally K. Hinman et al (2015)

Guidelines for physical activity during pregnancy, Australian Government Department of Health (2021)

How to exercise during pregnancy