For a woman, becoming pregnant can be one of the greatest things in life. However, it can also be one of the most stressful, especially if it is their first time. They have people telling them what to eat to help with nausea, what to do for a birthing plan, and what they should do after the baby. One of the recommendations from the maternal health team (doctor and midwife) is to exercise. This recommendation comes as there is growing evidence to support continuing with exercise throughout and after your pregnancy.
Doing regular physical activity has health benefits during pregnancy and it also helps to prepare the body for childbirth. Some positive effects on both the expectant mother include: reducing the risk of developing gestational diabetes, helping to control excess weight gain and significantly reducing pre and post natal depression symptoms. However, it is important to modify or choose a suitable exercise program because pregnancy affects the body’s response to exercise
The question is though, what exercise is safe and what isn’t?? Let’s see what the science says….
When it comes to exercise, there are two main forms: Cardiovascular training (walking, running, hiking, etc) and weight or resistance training. These forms of exercise have different precautions to take and different things to avoid all together.
Let’s start with cardiovascular training. As a general rule, a light to moderate level of exercise should allow you to hold a conversation as you exercise when pregnant. If you become breathless as you talk, then you’re probably exercising too strenuously. Another consideration is not letting your body temperature raise. For example, reduce your level of exercise on hot or humid days and make sure to stay well hydrated.
In regards to resistance training, while most exercises are safe, there are some exercises that involve positions and movements that may be uncomfortable or harmful for pregnant women. The main position you need to be careful of when doing any resistance training is any exercise that involves lying on your back. This is because the weight of the baby can slow the return of blood to the heart. Some of these exercises can be modified by lying on your side. Another precaution in regards to weight training is in increase in abdominal trauma or pressure. This occurs during weight lifting exercises. A good rule of thumb when weight lifting is to choose low weights and medium to high repetitions and avoid lifting heavy weights altogether.
Finally, and most importantly, everyone’s bodies will go through a different pregnancy journey, and will require different physical care. Exercise needs to be modified and adapted as your body changes, and it’s hard to know how to do that on your own. I insist that you consult your doctor and when possible work with a clinically trained exercise professional, such as an Accredited Exercise Physiologist. To speak to one of our Exercise Physiologist call 0419 159 903 or visit www.innovatexphys.com.au/services to see how we may be able to help you.