By David Hawkins, Exercise Specialist and Physiotherapist

There is often a lack of clarity regarding the do’s and don’ts of exercise during pregnancy.  Understandably, this can cause distress or concern for an expectant Mum.    

The aim of this blog is to hopefully allay many of these concerns by providing some general guidelines to exercising while pregnant. 

  1. Women who are pregnant without complications are encouraged to exercise for 30-minutes each day at a low-to-moderate intensity.  Regular exercise promotes physical health and mental wellbeing and can reduce the risk of developing gestational diabetes.
  2. Weekly exercises should include a combination of both aerobic and light resistance exercises.   
  3. Never exercise to the point of exhaustion or breathlessness.  During pregnancy, the goal of exercise should be to maintain fitness, NOT to reach a peak level of fitness. The ‘Talk-Test’ can help you gauge the intensity of exercise.  At a low-moderate intensity, you might huff and puff lightly, but you should be able to comfortably maintain a conversation.   
  4. Avoid lifting heavy weights.  Light-to-moderate weights can help to maintain muscle mass and strength and can help to increase muscular support to the body during pregnancy.  However, heavy weights can increase the risk of injury to the expecting mum, in addition to increasing the risk of premature labour and low birth rate.
  5. Break your exercise up into smaller, more manageable bouts if required.  This may be essential in the later stages of your pregnancy as your activity levels may be reduced due to fatigue or discomfort. 
  6. Keep the impact low and avoid excessive stretching.  As your joints become more lax during pregnancy, following this advice may help to reduce stress and strain on the joints and supportive muscles (including the pelvic floor). 
  7. Avoid contact sports and exercises that require rapid changes in direction, such as side-stepping or cutting movements.  Ankle sprains and falls are common as joint laxity increases and centre of balance is altered.  
  8. Avoid overheating: Stay well hydrated and avoid exercising in extreme heat. 
  9. From the second trimester (after 16 weeks gestation), avoid lying on your back when exercising as the weight of the baby can restrict blood returning to the heart.  Modify these exercises by performing them in either a standing or side-lying position. 
  10. Cease any exercise or activity immediately if it causes pain or discomfort, or just doesn’t “feel right.” Listen to your body and rest if needed – it’s okay to miss a workout if you don’t feel up to it.  
  11. Most importantly: Seek appropriate medical advice specific to you and your current pregnancy.  Discuss your current and/or planned exercise regime with the primary medical practitioner in charge of caring for you and your fetus.   

 

Physical Activity Australia, ‘Pregnancy and Exercise’ https://www.physicalactivityaustralia.org.au/pregnancy-and-exercise/#:~:text=FREQUENCY%20AND%20INTENSITY%20OF%20EXERCISE%20DURING%20PREGNANCY%20Pregnant,vigorous%20intensity%20exercise%2C%20or%20a%20combination%20of%20both 

American Pregnancy Association, ‘Lifting while Pregnant’  https://americanpregnancy.org/is-it-safe/lifting-pregnancy-9888/