Exercise During Pregnancy

Exercise during pregnancy is not only safe, but it is beneficial for both your own health as well as the health of your baby. Exercise during pregnancy can reduce your risk of developing pregnancy-related conditions such as pre-eclampsia or gestational diabetes. In certain cases, exercise is not advisable during pregnancy. Therefore, make sure you seek advice from your doctor before commencing exercise in pregnancy, especially if you have any complications or underlying health conditions.

The Australian guidelines for exercise during pregnancy include the following recommendations:

• Complete 2.5 to 5 hours of moderate intensity exercise each week, or 1.25 to 2.5 hours of vigorous intensity exercise each week
• Spend time being active on most, if not all days of the week
• Do strength-based exercise on at least 2 days each week
• Do pelvic floor exercises

If you were active prior to becoming pregnant, it is advisable to continue being physically active. If you have not been active prior to becoming pregnant, you should slowly build up your activity levels to meet the guidelines above.

There are many ways to stay active during pregnancy, so find something you enjoy! Some options include:

• Walking or running
• Cycling on a stationary bike
• Swimming
• Yoga
• Pilates
• Strength training

Avoid activities in which there is any risk of collision or falls (e.g. contact sports or activities that require a high level of balance). Pregnancy is also not the time to be pushing your personal best, heaviest weightlifting goals. As your pregnancy progresses, there is more and more load on your pelvic floor. You will also notice as your pregnancy progresses, you become more easily puffed. After 20weeks, it will become less and less comfortable to lie on your back, so avoid completing exercises on your back and listen to your body.

If you would like further advice around exercise during pregnancy or you would like to join our pre-natal or post-natal specific pilates classes, please get in touch. You can book an initial assessment online or by giving us a call on (03) 9872 5445.

Grace Edwards
Physiotherapist

Certifications:
Womens Pelvic Health 
Dry Needling