Exercise in Pregnancy
Exercise during pregnancy has a variety of positive effects on both the mother and baby. Specifically, it can help to:
Lower Blood Pressure
Reduced risk of gestational diabetes
Prevention of excessive weight gain
Improvements in mood.
SAFE EXERCISE OPTIONS IN PREGNANCY
It is recommended that women participate in both aerobic (walking, swimming, or stationary cycling) and strength-based activities.
Pelvic floor exercises (often referred to as Kegels) are highly recommended throughout pregnancy to help avoid symptoms of pelvic floor dysfunction, and prepare the body for labour and delivery. To find out more about the pelvic floor, head over to our blog on What is the Pelvic Floor?
EXERCISE INTENSITY IN PREGNANCY?
The “talk test” is a simple and effective way to gauge exercise intensity. Aim for moderate exercise, where you are still able to hold a conversation without becoming overly out of breath or fatigued. If you cannot speak easily, you may be working too hard!
EXERCISES TO AVOID
High risk of falling. Activities like skiing, horse riding, or contact sports should be avoided to minimise the risk of injury.
Hot environments. Avoid exercising in high temperatures (e.g. hot pilates or hot yoga).
Before commencing any exercise in pregnancy, make sure you speak with your health care provider to ensure there are no contraindications to prevent your participation.
SIGNS TO STOP EXERCISE IMMEDIATELY
If you experience any of the following symptoms during exercise, stop immediate and speak to your health care provider.
Chest pain
Shortness of breath
Dizziness or light-headedness
Calf pain, swelling, or redness
Vaginal bleeding or leakage of amniotic fluid
Decreased fetal movements
Uterine contractions that are not related to exercise intensity
REFERENCES
Royal Australian and New Zealand Collect of Obstetrics and Gynaecologists (RANZCOG). (2023). Exercise in pregnancy. Retrieved from https://ranzcog.edu.au/wp-content/uploads/2022/06/Exercise-during-pregnancy-pamphlet.pdf
