Exercise during Pregnancy

There is no doubt about it, pregnancy is physically demanding! Regular exercise is an essential way of helping your body cope with the increased demands on your joints, muscles, heart, circulation, and lungs.

Benefits of Exercise in Pregnancy

o Regular exercise can help reduce back pain, improve or maintain muscle tone, reduce leg cramps, swelling and constipation and improve sleep patterns. Women who exercise regularly often feel better about themselves and their changing body during pregnancy.

o Women who exercise are less likely to experience fatigue due to improved sleep, reduced anxiety, reduced pain perception, reduced neuromuscular tension (has a tranquillizer effect) and improved fitness.

Do's and Don'ts of pregnancy exercise

Every pregnant woman must take special precautions and considerations with exercise during pregnancy. Some essential guidelines are listed below to help you with a safe exercise program during your pregnancy.

The Do’s

o Do Consult Your Doctor, Specialist or Midwife ~ When starting a new exercise program, or continuing with your current exercise program in pregnancy, it is important to consult with your Doctor, Obstetrician, or Medical Specialist and/or Midwife. If you have any specific problems, or discomforts, you should make sure you discuss these to determine if you need to take any special precautions. The type and amount of exercise that you normally do and have done recently will influence the advice that your Doctor or Midwife provides when giving you advice regarding exercise during pregnancy.

o Watch Your Heart Rate ~ Keep your heart rate under 150 bpm. Exercise at your own comfort level.

o Wear A Bra ~ Always wear a good supportive bra while exercising. Check your bathing costume for support also if you are doing water aerobics. You may wish to wear a bra under your costume.

o Eat Carbohydrates Before Exercise ~ Blood sugar levels can fluctuate rapidly during pregnancy. Always eat food containing carbohydrates 1 - 2 hours before exercising. Carry juice with you to drink if you feel faint or dizzy. If this occurs, slow down or stop exercising.

o Do Pelvic Floor Exercises ~ Pelvic floor exercises are essential. You must exercise your pelvic floor before, during and after pregnancy. If you are unsure how to exercise your pelvic floor, refer to the checklist in As Your Shape Changes . Pregnancy Pelvic Floor Exercises

o Do Pregnancy and Postnatal Abdominal Bracing Exercises ~ Stomach curls and crunches should cease as soon as you are pregnant and Pregnancy Abdominal Bracing exercises should be done on a regular basis. Pregnancy Abdominal Bracing exercises are essential and are described in the booklet, As Your Shape Changes.

o Monitor Your Rectus Diastasis ~ This is the "gap" that occurs between your abdominal muscles during pregnancy. You can decrease the width of this gap by using correct posture and ceasing abdominal curls and crunches. It is wise to keep a regular check on the width of this gap. This checking process is described in the booklet, As Your Shape Changes and charts are provided to monitor your progress during and after pregnancy.

o Watch Your Posture ~ Always maintain correct form and posture during exercise. Use Pregnancy Abdominal Bracing and be aware of your back at all times. To maintain good posture when standing, lift yourself up tall, stand with your abdominal muscles braced, your shoulders back and gently nod your chin in. Try to maintain this position regularly during the day. Pregnancy Abdominal Bracing Exercises are outlined in As Your Shape Changes.

The Do Not's

o Do Not Overheat ~ AVOID exercise on extremely hot days. Position yourself near the air conditioner or fan for aerobics classes. Do not use the solarium, spa, steam room or overheated pools. Keep fluid intake up before, during and after exercise. Drink small amounts of fluid frequently. Avoid exercise in the heat of the day.

o Do Not Exercise for Long on Your Back ~ Do not spend a long time exercising while lying on your back. Choose exercises/stretches that are done while seated or upright. The American College of Obstetricians and Gynaecologists recommend that you stop doing exercises lying on your back after the first trimester of pregnancy. There are some exercises that can be modified and performed on your side as an alternative.

Be Aware of The Effects of Pregnancy Hormones

Pregnancy hormone soften your joints, which may increase the risk of injury during pregnancy. Be careful when stretching and avoid contact sports after the first trimester, or on advice of your medical practitioner. Always brace your abdominal muscles when lifting and maintain good posture.

For more information on how to reduce the risk of injury and minimize strain to your joints during and after pregnancy read Pregnancy Exercise Guidelines and Postnatal Exercise Guidelines

Ideal exercises during pregnancy (if no complications)

o Walking.

o Low Impact Aerobics.

o Water Aerobics.

o Pregnancy Exercise Classes.

o Cycling.

o Swimming.

o Light weight training (see an instructor who has specific knowledge about pre and post natal exercises for assistance with your programme).

Exercises to avoid during pregnancy

o Heavy weights.
o   Bouncing ~ especially star jumps, or similar activities.
o   Contact sports.
o   Excessive breaststroke at the end of your pregnancy, as this puts stress on your pelvis.
o   Any activities, or exercises which cause pain.

This summary of guidelines was prepared by: Sarah Tate, Bachelor of Physical Education, Diploma of Education. 2000©. Reviewed and updated 2011.

Click here to download a free factsheet called "Pregnancy and Exercise"