Exercise During Pregnancy

You’re pregnant! Congratulations Mum! 


We bet your head is swimming with a thousand thoughts and questions right now. 

You have enough to think about so when it comes to exercise during pregnancy and the do’s and dont’s we got you covered. 


Read on…


A quick Google search of ‘exercise during pregnancy’ can take you down a rabbit warren of dos and don’ts, celebrity exercises programs and images of heavily pregnant models doing yoga. 

Especially for first time Mums this can be confusing and overwhelming. And we get it, not everyone wants to do yoga. So what is the right answer?


The current guidelines by the Royal Australian and New Zealand College of Obstetricians and Gynecologists (People who know a lot about all things pregnancy and birth) recommend:

  • Exercise is safe and beneficial in women with low risk pregnancies. (If you do not yet know if your pregnancy is classed as low risk then we recommend you check in with GP or Obstetrician before starting any exercise program)

  • Women should participate in regular aerobic (running, swimming, cycling, stuff that gets your heart rate up) and strength (weights, resistance bands) exercise during pregnancy

  • Active pregnant women should aim for between 150-300 minutes of exercise per week. Ideally this is 30-60min of moderate intensity physical activity on most days of the week. 

  • For Mums-to-be that do not normally exercise then start with 3-4 days per week of 15-20 minutes duration including alternate days of aerobic and strength conditioning exercise.


Is exercise really that important during pregnancy?

Studies have shown that exercise during pregnancy can significantly reduce your risk of developing gestational diabetes, gestational hypertension and pre eclampsia. It can also reduce the risk and the symptoms of depression during pregnancy. 

Exercise has the biggest benefit on managing blood pressure and reducing the chance of gestational diabetes during the first trimester so it is really important to start as early as possible. 

If you are already in second or third trimester then don’t worry, it all helps!

We know exercise can be a challenge to fit into a busy life but we also know that just 20-30 minutes 3x a week can make such a positive impact for your health over the coming months so it is worth the time! 


What does this actually mean for you?

As with everything in health, it depends on the individual. Whether you are a seasoned marathon runner, a weight lifting champ or a self confessed couch potato before becoming pregnant is going to guide what you can do during your pregnancy.  


Runners

If you are a runner there is no reason you cannot continue running throughout your pregnancy. However, think of this as your maintenance phase. So ease off on the time expectations, listen to your body and take days off as you need. As bub grows you will likely notice your pace slow and you may not be able to reach distances you previously thought were easy. 


Gym junkies and weight lifters

If you were easily dead lifting 100kg last month there is no need to drop down to the pink 2kg weights now you are pregnant. However this is also not the time in your life to go for a PB or increase your weights. Again, think of this as your maintenance period and listen to your body. If you are doing classes then you may need to make some modifications throughout the circuit, particularly as your belly grows. A clean and press is not so easy when you have to go out and around a growing baby! When is comes to weights, think about working somewhere around 60-70% of your max. If you notice you are needing to hold your breath to work through the exercises then you are working too hard. If you get stuck chat to your trainer or local Women’s health physio. 


For Newbies

‘Moderate intensity’ sounds vague but can be easily determined by a simple test called the ‘talk test’. Basically moderate intensity is when you are able to continue talking a full sentence without having to stop to catch your breath. Walking, stationary cycling and swimming are all good places to start and then work in a couple of sessions with some light weights a couple of times per week as well. 


We know it can be hard to get started so if you are feeling completely lost book an appointment with your local Women’s Health physio, they can help. :)

Katie Salcole