Exercise is an integral part of your pregnancy journey. It has been shown to improve outcomes for mother and baby both during and long after pregnancy. The following information is relevant for an uncomplicated pregnancy. Prior to starting an exercise program, women should be screened by a physiotherapist, their GP or obstetrician/gynaecologist to ensure they are performing the right exercise program for them.
What are the benefits of exercise?
Exercise during pregnancy has been shown to reduce the rates of gestational diabetes by 38%, as well as pre-eclampsia by 41%. It has also been shown to be associated with shorter and less complicated labour time, as well as fewer birth complications. Finally, regular exercise during pregnancy has been shown to reduce the risk of developing depression during pregnancy.
How much should I exercise?
Recent guidelines recommended an accumulation of 150-300 minutes of moderate intensity physical activity a week, which equates to 30-60 minutes of exercise on most days. It is recommended that you do not exercise for more than 60 minutes at a time unless the intensity is light. This is to ensure your body temperature does not get too high.
If you do not have a history of regularly exercises or are overweight or obese, it is recommended that you start with 3-4 days a week of 15-20 minutes of exercise and build from there.
What type of exercise should I do?
Recent guideline recommendations are for pregnant women to be performing both aerobic and strength conditioning exercises. Aerobic exercises involve large muscle groups used continuously to elevate your heart and breathing rate. Examples include:
Brisk walking
Cycling
Swimming
Pregnant women should aim for 2 sessions of strength training per week using either light weights, body weight or resistance bands to cover large muscle groups. Exercises including heavy weight lifting, exercises that involve straining or breath holding, or strength exercises lying on your back should be avoided.
How hard should I be exercising?
It has been recommended that pregnant women exercise at a ‘moderate’ intensity. Simple and effective ways to monitor exercise intensity include the rate of perceived exertion or the ‘talk test’. Rate of perceived exertion (RPE) involved rating how hard you think you are working on a scale from 6 – 20.
‘Moderate’ exercise is considered to be a rating of 12-14 on this scale.
For the ‘talk test’, if you are able to comfortably hold a conversation whilst exercising this is considered ‘moderate’. If you need to rest before answering a question, this would be considered ‘vigorous’ exercise.
Can I lie on my back?
As the size of the uterus grows with pregnancy, the increased weight may reduce venous return. It is therefore recommended that women should not exercise on their back for prolonged periods, especially after the first trimester.
Can I keep running? What about my pelvic floor?
RANZCOG guidelines state that if your accustomed to running prior to your pregnancy, then you can keep running during your pregnancy. It is not recommended that you commence running training during your pregnancy. Recommendations are to avoid activities with excessive jumping or bouncing. Strengthening your pelvic floor during (and after!) your pregnancy is recommended.
What are things to watch out for?
The following are signs that you should cease exercise and seek medical advice:
Chest pain or shortness of breath
Dizziness or faintness
Sudden swelling or the ankles, hands or face
Vaginal bleeding
Decreased fetal movement
Uterine contractions
If you would like more information on exercising during your pregnancy, we would love to help you!
References:
1. The Royal Australian and New Zealand College of Obstetricians and Gynaecologists. Exercise during pregnancy. The Royal Australian and New Zealand College of Obstetricians and Gynaegologists. https://ranzcog.edu.au/RANZCOG_SITE/media/RANZCOGMEDIA/Women%27s%20Health/Statement%20and%20guidelines/Clinical-Obstetrics/Exercise-during-pregnancy-(C-Obs-62).pdf?ext=.pdf Published March 2020. Accessed 10th September 2020.
2. Davenport MH, Ruchat SM, Poitras VJ, Garcia AJ, Gray CE, Barrowman N, Skow RJ, Meah VL, Riske L, Sobierajski F, James M. Prenatal exercise for the prevention of gestational diabetes mellitus and hypertensive disorders of pregnancy: a systematic review and meta-analysis. Br J of Sports Med. 2018;52(21):1367-75. doi: 10.1136/bjsports-2018-099355
3. Davenport MH, McCurdy AP, Mottola MF, Skow RJ, Meah VL, Poitras VJ, Garcia AJ, Gray CE, Barrowman N, Riske L, Sobierajski F. Impact of prenatal exercise on both prenatal and postnatal anxiety and depressive symptoms: a systematic review and meta-analysis. Br J Sports Med. 2018 Nov 1;52(21):1376-85.