Exercise guidelines for pregnancy

Maintaining your health and fitness is important during pregnancy and for labour. Specifically, to help your body cope with all the changes that occur as your baby grows. Exercising can be a challenge at the best of times, but when you fall pregnant you may feel even more cautious and have difficulty knowing where to start. With so much advice on hand now - in the media, online, and helpful friends and family - it’s hard to know what you should be doing and what you should be avoiding. Follow my recommended tips, and you’ll be on your way to “looking good while pregnant.”

How hard can I exercise?
Firstly, don’t think you need to curb your enthusiasm for exercisewhen you fall pregnant. As a general rule, it is safe to exercise at your pre-pregnancy levels until your body tells you to stop and in most cases this will be increasing levels of fatigue. Importantly, don’t attempt to “get fit” now that you’re pregnant as this is unwise.

Most forms of exercise are safe whilst you’re pregnant, but as a general rule, I recommend low impact types of exercise as this is more sustainable and kinder on your pelvic floor, joints and ligaments throughout your pregnancy. Types of exercise that are appropriate for expectant mums are:

• Swimming
• Clinical Exercise
• Cycling
• Elliptical trainer/ Cross trainer
• Stepper
• Pregnancy specific exercise classes

For those keen runners out there, you don’t necessarily need to stop, but it is suggested that running during the latter stages of your third trimester is best avoided to ensure your joints and pelvic floor are protected.

Hot tip - always remember to keep hydrated whilst exercising and aim for 4-5 moderate sessions a week. Remember, it all counts!

How do I know when to slow down?
As mentioned, your body will tell you when you’re overdoing it. Make sure you listen to it! The main things to look out for are:

• Dizziness, lightheadedness or an increased breathlessness that is not settled with rest.
• Any pelvic pain – at the front over your pubic bone, and/or below the base of your spine and to either side of this. This could be the onset of pelvic girdle pain and it’s best to seek professional help in the way of a Physiotherapist who is familiar with this condition.
• Any changes in your baby’s movements – best speak to your GP or Obstetrician should you notice any changes.

Common myths about exercising while pregnant

• Using heart rate as a measure of how hard you’re exercising  – heart rate is not a true indication of effort during pregnancy, so it’s better to use breathlessness as a measure
• Overheating during exercise can harm your baby – our bodies are able to adequately maintain our core temperature and protect your baby during exercise.  However, exercising in the cooler parts of the day is a better option.
• Doing abdominal exercises will worsen the abdominal muscle separation – there is no real evidence to support this. Instead of abdominal crunches, Clinical Exercise type core strengthening is fabulous for protecting your back, your pelvic floor and getting your flat tummy back.

Always seek professional advice if you have any concerns about symptoms you experience during exercise you undertake while pregnant. Physiotherapists are well placed to answer your questions and put you on the right track in keeping you fit and healthy throughout your pregnancy.

Brooke Williams – Physiotherapist and Practice Director, Back In Motion Australia On Collins