Exercise During Pregnancy

There are many short and long-term health benefits of exercising while pregnant. These can include optimal delivery, improved health for the baby and improved recovery postpartum for the mother, improved circulation, reduced pain, prevention and management of urinary incontinence, reduced risk of pregnancy related complications such as pre-eclampsia and/or hypertension.

The physiological changes during pregnancy

The human body will undergo many changes during pregnancy and the physiological changes that occur in pregnancy are vast. Each system within the body is affected from the cardiovascular system to the metabolic system to the musculoskeletal system. Blood volume increases by 50% during pregnancy which equates to 1.25L. This increase in blood facilitates the exchange of respiratory gases, nutrients and metabolites between the mother and the developing baby.

The increase in blood volume can result in:

1) Increased resting and exercise heart rate

2) Breathing which can be deeper and more rapid

3) Resistance of the arteries to blood flow, which can result in common swelling of the feet, ankles, fingers and wrists.

In addition to these changes, relaxin hormones, weight gain, centre of gravity and balance changes occur. All of these factors need to be addressed and considered when creating an exercise program for pregnant women. Accredited Exercise Physiologists study these physiological responses to exercise and are equipped with the knowledge and skills to create an appropriate and safe exercise program for those who are pregnant. Research suggests pregnant women should aim to meet the physical activity guidelines which consist of 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise, or a combination of both per week. Pregnant women are encouraged to participate in both aerobic and strength-based exercises and consider the importance of strength training for parenting tasks.

Considerations for exercise during pregnancy

Ensure you have been cleared to exercise by your medical team

Avoid raising the body temperature too high

Avoid Valsalva maneuver (eg. laying to standing and vice versa)

Avoid supine position (lying flat on your back) after 26 weeks

Avoid exercising to exhaustion

Incorporate abdominal wall exercises to reduce the risk of diastasis recti (Avoid crunches and planks)

Exercise during pregnancy is to promote optimal pregnancy health, delivery and recovery and training goals will be aligned with these health outcomes

If you feel ill, have an injury or complication during pregnancy consult your medical team (Doctor, Midwife or Accredited Exercise Physiologist) before continuing your exercise program

Exercise is medicine

Accredited Exercise Physiologists use exercise as medicine to assist in supporting healthy and low risk pregnancies while managing musculoskeletal problems such as pelvic girdle pain, urinary incontinence, pelvic floor dysfunction, gestational diabetes mellitus, gestational hypertension, gestational weight gain and mental health conditions related to pregnancy such as perinatal anxiety and depression.

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