Is it OK to exercise if I’m pregnant?

We all know the importance of physical activity for our cardiovascular fitness and psychological wellbeing. However there can be a lot of confusion and differences of opinion about whether it’s OK to exercise if you are having a baby.

Why is it important to exercise during pregnancy?

Regular exercise during pregnancy has demonstrated benefits to both mother and child. These benefits include decreased risk of gestational diabetes and better management of existing diabetes, lower risk of complications during delivery, less musculoskeletal complains, prevention of pre-eclampsia, and reduced postpartum recovery time.

Mothers who vigorously exercise are more likely to deliver infants with a healthy birth weight. Exercise also decreases the risks of premature birth, respiratory distress syndrome, neonatal death and childhood obesity.

How much exercise should I do?

The America College of Obstetricians and Gynecologists Committee says healthy women should engage in 30 minutes or more of moderate intensity physical activity (equivalent to brisk walking) on most or preferably all days of the week.

Pregnant women who have already been engaging in vigorous intensity activity (equivalent to jogging or running) can continue to do so during pregnancy but it is important to discuss any modifications with your doctor as you progress to your second and third trimester.

Previously inactive women, in the absence of complications and with medical clearance, are encouraged to initiate physical activity in a graduated and safe manner. In women who have obstetric or medical concerns, medical clearance is required and exercise programs should be individualised.

Exercises should be modified to protect you from injury

Your body goes through tremendous changes during pregnancy – all of these changes need to be considered at each stage.

• Weight gain, changes in weight distribution and alterations in posture can lead to an increase in forces across joints during weight bearing exercise. This may result in low back pain, joint and muscle aches.
• Adequate dietary intake should also be considered to ensure proper nutrition and energy for both mother and bub.
• Contact sports or anything with potential for even mild abdominal trauma should be avoided.
• Increases in core body temperature should be avoided. Regulate your temperature and avoid heat stress by staying well-hydrated and avoiding hot/humid conditions.

If you have any questions, or need guidance on how to get the most out of your pregnancy exercise program, contact your local Back In Motion practice for your Free Initial Assessment.

At Back In Motion, our Mums In Motion® classes are run exclusively for pregnant women.

Author

Aleksandra Solich - Physiotherapist - Back In Motion Sydenham

Further reading:

How to stay fit and healthy while pregnant
Rectus Diastasis in pregnancy
How to manage back pain during pregnancy