Exercise during pregnancy - what is safe?
By Alicea Dwyer – Accredited Exercise Physiologist
When it comes to your pregnancy, everyone has an opinion on what exercise you should or shouldn’t be doing. Research has changed a lot in the last 5 years on what is considered safe during pregnancy and there is good news. The bottom line is, exercise during pregnancy is good for you and it can help to maintain good health and prevent complications during pregnancy and birth.
Our body is undergoing huge changes to grow a little human. Some of us experience nausea and vomiting, our breasts swell and can become painful, and our body starts to change shape to prepare for birth causing various aches and pains. Exercise can help to manage these aches and pains, keep us strong in preparation for birth and baby and keep our mental health in check. It’s also a great time to be social and get together with a group of pregnant women to talk through your experiences.
Common myths and misconceptions of exercise during pregnancy
I shouldn’t exercise during pregnancy – FALSE, exercise is recommended for most pregnant women. There are times when you should avoid exercise and these include vaginal bleeding, chest pains, shortness of breath prior to commencing exercise or where your GP has given you specific advice.
I shouldn’t run during pregnancy – FALSE, if you were already running prior to your pregnancy there is no need for you to stop doing so. It is not the time to be trying to do personal best times or distances, but certainly maintenance of running is safe.
I shouldn’t lift weights during pregnancy – FALSE, as with running and most other exercises, if you were already doing this exercise there is no reason to stop. Further, if you weren’t already lifting weights, new evidence is supporting gradually introducing resistance training to your routine. This should be a graded increase from body weight to light to moderate weights as tolerated.
I should only be doing gentle exercise and swimming during pregnancy – FALSE, whilst gentle exercises, Pilates, Yoga and swimming are all beneficial during pregnancy, you are not limited to just these exercises. These types of exercises are great for pain relief, preparing for birth and mental health they are not your only option.
I should avoid exercise in the first trimester – FALSE, unless you have been specifically advised by your GP or OBGYN to cease exercise or you display any of the symptoms above (i.e. vaginal bleeding etc) exercise during the first trimester is considered safe and is encouraged.
Things to be aware of when exercising during pregnancy
Contact sports should be avoided where they may cause trauma or loss of balance.
You should avoid overheating. Try exercise in the morning before it gets too hot and avoid overheated swimming pools / saunas. Remember to stay well hydrated.
Laying on your back for long periods of times is not recommended after 16 weeks.
Pregnancy Pilates in Caloundra and Currimundi
Embody Movement is conducting pregnancy Pilates classes or you can book into any clinical class or one-on-one session. These are suitable for women at any time during their pregnancy. Sessions will be aimed at maintaining strength, managing pain, improving pelvic floor strength and preparing the body for the birthing process. Classes are small to ensure guidance is given throughout the class.
Our staff are trained to work with women before, during and after their pregnancy. Get in touch to find out how we can help you. Don’t be scared, be informed.