The Royal Australian College of Obstetrics and Gynaecology recommend pregnant women
should aim to be physically active on most, preferably all days of the week. For previously sedentary women and those that are overweight or obese, exercise should be performed every second day and built up slowly. Exercise should be performed for approx. 30 minutes per day at a moderate intensity and be a combination of strength and aerobic (huff and puff) exercise.
There are numerous benefits of remaining active and exercising consistently throughout pregnancy including:
Reduced fatigue
Reduced swelling in the limbs
Reduced stress, anxiety and depression
Can help to prevent gestational diabetes and improve sugar levels in women who have diabetes
Relief from nausea and vomiting
Prepare the body for the physical demands of labour
It is important to note there is no increase in adverse pregnancy or neonatal outcomes in women who exercise throughout their pregnancy, in fact the opposite. Regular exercise during pregnancy has been associated with both healthy weight ranges and healthy cardiovascular function for baby.
In light of this I often get women asking me what form of exercise is the most beneficial to perform. While every woman is different and my recommendations are usually targeted to the individual, my general recommendations are a combination of strength and cardiorespiratory exercise with it being important to find a combination of activities you enjoy. Here are some ideas to get you exercising safely during your pregnancy:
Clinical Pilates
Clinical Pilates is a great option to increase women’s strength and awareness of their deep abdominal muscles as well as many other important muscles groups such as the Pelvic Floor Muscles. If taught by a specialist women’s health clinician classes can be individually targeted to address any weaknesses women may have to either prevent or treat musculoskeletal conditions of pregnancy. Furthermore, it can lead to increased flexibility, improved posture and postural awareness and resultantly help with many of those musculoskeletal aches and pains common during pregnancy.
Prenatal Yoga:
Prenatal yoga is another great option for exercise during pregnancy as it has many physical and mental health benefits. Similar to clinical pilates it can help to increase the strength and flexibility of many of the muscles important in supporting our bodies throughout pregnancy and specifically during childbirth such as our pelvic floor, hips and gluteals. It can also aid in stress relief and relaxation throughout pregnancy and assist with maintaining present and calm during labour. There are many face to face and online clinical pilates and prenatal yoga classes currently available.
Stationary Bike
As a Pelvic Floor Physiotherapist, I will always favour low impact exercise options that reduce pressure of the Pelvic Floor Muscles. I feel women can safely push themselves on a stationary bike to get real “huff and puff” work out, then they may not be able to with other forms of exercise such as walking. That “huff and puff” is important to get all the benefits of exercise previously mentioned. Stationary bike has the added benefit of allowing women to exercise with their pelvis stabilized, which is especially important for those with pelvic pain. It not only helps with aerobic fitness it specifically strengthens the gluteal muscles which are so important in maintaining pelvic stability and reducing the chances of pelvic pain during pregnancy.
Swimming
This is also a fabulous low impact option for exercise. I probably put it secondary to stationary bike only because some women can’t swim or find it difficult to get to a pool regularly. However, swimming is fantastic not only for fitness but great for those with upper and lower back stiffness. Swimming has the added benefits of allowing women to feel weightless while exercise. For many this is a big relief especially as they are further on in their pregnancy. A lot of women ask me if they should just walk in the water, and I say if you are able to swim go right ahead, you should be able to swim as if you are not pregnant! It is a wonderful feeling. Furthermore, swimming can be modified for women with pelvic pain with the use of a pool buoy between legs if women are finding the kicking is aggravating their pain. I recommend women do not do breaststroke kick as this can cause pelvic pain.
Walking
Walking is free and requires no equipment. This is important as it increases the likelihood of women performing it on a regular basis. It is low impact and intensity can be increased by adding hills and increasing speed. Early in pregnancy I think this is a great option for women. However, as women progress in their pregnancy walking isn’t always comfortable and women don’t seem to be able to push themselves hard enough to get up a “huff and puff”. Furthermore, with women with pelvic pain may find this aggravates their pain and in this case of often recommend they limit walking and perform other forms of exercise.
Women must take into account the changing stages of the pregnancy and are advised to stop exercise and seek medical opinion if they experience any of the following.
chest pain
unexplained shortness of breath
dizziness, feeling faint or headache
muscle weakness
calf pain, swelling or redness
sudden swelling of the ankles, hands or face
vaginal bleeding or amniotic fluid loss
decreased fetal movement
uterine contractions or pain in the lower back, pelvic area or abdomen (potentially indicating preterm labour)
A consult with a Women’s Health Physiotherapist is the best way women can be provided with individual advice about the best form of exercise for them. Furthermore, I would always recommend women have their Pelvic Floor Muscles checked in this appointment and a strengthening program commenced and built upon during their pregnancy.
Thank you to Lucy Henningham for writing this blog. You can book an appointment to see Lucy on Tuesdays at MPPP.