Pregnancy and exercise

Benefits of exercise in pregnancy

• 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.

• As well as improved fitness, women who exercise are less likely to experience fatigue due to improved sleep, are less anxious and experience reduced pain perception and neuromuscular tension.

Dos and don’ts of pregnancy exercise

Every pregnant woman must take special precautions and considerations with exercise during pregnancy.

It is important to consult with your doctor or midwife when starting a new exercise program or continuing with your current exercise program in pregnancy. You should discuss any problems or discomfort 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 regarding exercise during pregnancy. Avoid lying on your back to exercise after 16 weeks into your pregnancy, or as advised by your doctor or midwife.

Be aware of the effects of pregnancy hormones

These hormones soften your joints and ligaments, which may increase the risk of injury during pregnancy. Take care when stretching and avoid contact sports after the first trimester, or on advice of your doctor or midwife.

Watch your posture

Always maintain correct form and posture during exercise. Brace your abdominal muscles and be aware of your back at all times. To maintain good posture when standing, stand tall, with your abdominal muscles gently drawn in and your shoulders back, and gently drop your chin. Try to maintain this position regularly during the day.

Ideal exercises during pregnancy (if no complications)

• Walking

• Low-impact aerobics

• Water aerobics

• Pregnancy exercise classes

• Cycling (on a stationary bike)

• Swimming (freestyle, not breaststroke)

• Light weight training

Exercises to avoid during pregnancy

• Heavy weights

• Bouncing – especially star jumps or similar activities

• Contact sports

• Sit ups or curl ups

• Any activities or exercises that cause pain

• Excessive twisting and turning activities

• Exercises that require you to hold your breath

• Exercises that involve standing on one leg for a period of time

• Pushing off with one leg at a time when swimming – try to push off with both feet when you turn at the end of the pool

• Excessive breaststroke at the end of your pregnancy, as this puts stress on your pelvis

• Prolonged standing static exercises (i.e. standing still and doing arm weights for a long period of time)

• Highly choreographed exercises or those that involve sudden changes in direction

• Lifting your hip to the side (hip abduction) while kneeling on your hands and knees

• Activities involving sudden changes in intensity

• Exercises that increase the curve in your lower back

• High-impact or jerky movements

• Prolonged bouncing as this can overstretch the pelvic floor muscles

More tips for exercise during pregnancy

NOTHING should hurt! Exercise should make you feel good, gently increase your fitness and be fun. If any exercise causes pain, stop it immediately or advise the instructor if you are in a class.

Remember that pain or shortness of breath should not be felt at any time. STOP exercising and seek advice from your doctor or midwife if you experience any of the following:

• Dizziness, faintness, headaches, blurred vision, nausea or vomiting

• Any kind of pain or numbness

• Discomfort or feeling extremely tired after you have exercised

• Vaginal bleeding, contractions, leaking amniotic fluid (the fluid around your baby), or reduced movements of your baby

When can I return to exercise or sport after the birth?

Participating in sport, running or other high impact activities early after childbirth may actually reduce pelvic floor muscle strength and cause long-term bladder and bowel problems or pelvic organ prolapse. You can minimise the risk of these developing with some careful precautions.

The early postnatal period is about rest, recovery and bonding with your new baby. You can start your pelvic floor exercises and postnatal abdominal muscle bracing. It is recommended that you wait until your six-week postnatal check before increasing your intensity level.

Low-impact exercise such as walking is recommended during this time. Aim to increase your distance and speed gradually. It is important to check with your doctor, midwife or continence professional before returning to exercise.

For more information go to pelvicfloorfirst.org.au