‘Bump’ to It
EXERCISE IN PREGNANCY
There are many myths regarding what women should and shouldn’t do during pregnancy and exercise is no exception. But when there are clearly established benefits for both mother and child, it is essential that we support women to be active in a safe manner throughout and beyond pregnancy.
Historically, the message has been to take it easy and was dominated by what not to do. Add this to the list of recommended ‘what not to dos’ in pregnancy and 9 months can feel like a very long time...
Thankfully, we now have the updated 2019 guidelines for physical activity throughout pregnancy based on the available medical research. With this knowledge, most women can be reassured to enjoy being active with the confidence that they are not putting themselves, or baby, at risk.
In fact not exercising in the first trimester increases the odds of pregnancy complications. So pregnancy is a great opportunity to start to make healthy choices around exercise.
First of all, what are some of the benefits?
For mum, a reduced risk of
Pregnancy related illnesses such as pre-eclampsia, gestational diabetes and hypertension
Caesarian section or instrumental delivery
Urinary incontinence
Excessive weight gain
Depressive symptoms
Pelvis and low back pain
And importantly, thinking of baby, exercise is NOT associated with miscarriage, stillbirth, low blood sugar, low birth weight or birth defects. It is also NOT associated with pre-term birth, premature rupture of membranes, induction or labour complications.
There are risks and modifications for some women who have medical conditions, twin/multiple pregnancy, past or current pregnancy complications. This is why discussing exercise with your antenatal care provider is important.
So what can you do? Each woman should consider her individual circumstance, but a general guide is 150 minutes of ‘moderate intensity’ exercise, spread across at least 3 days of the week. For example, 30 minutes 5 times a week, or broken into 10 minute blocks. A mixture of aerobic ‘huff and puff’ exercise as well as strength exercises is ideal. Pelvic floor exercises may be added to reduce the risk of urinary incontinence, however it is advisable to get expert advice from a women’s physiotherapist on how to perform these correctly. Adding yoga and stretching may also be enjoyable and beneficial. For those women who are athletes, or very active prior to pregnancy, a higher level of exercise can be maintained, with individual advice being particularly beneficial.
Exercising lying on your back after the first trimester is not advised. For some women, jumping, running, lunges or standing on one leg can exacerbate pelvic pain or cause injury due to increased ligamentous laxity and other biomechanical changes. A sports and exercise medicine doctor, physiotherapist, exercise physiologist or fitness instructor with additional qualifications can recommend suitable modifications and give you the confidence to keep moving.
This is not the time to book a scuba diving holiday, climb Everest, lift a PB clean and jerk, take up a contact sport or one with a high risk of falls, but there is so much that you can do. Swimming is a great way to feel weightless and there are plenty of simple activities to do in the water, so take advantage of your local ocean pool.
Bring other children into the picture and finding the time becomes near impossible, however brain-storming with a professional may produce some solutions. Choose an active way to travel to daycare or work to achieve 10 minutes, twice a day. Add a 10 minute home workout or brisk walk at lunch. There are now more classes and gyms specifically for women with creche options available for a fee. Couple other activities such as catching up with friends or family time on the weekend with activity, such as going for a walk. And lastly, pencil in time for exercise and treat it like any other work or family commitment to help keep consistency and give you time to reconnect with yourself and baby.
If you need further advice on the what, when and how to exercise when pregnant, booking in for an assessment and individualised plan may be the key to a more enjoyable and comfortable pregnancy. It is a pleasure to empower women to make healthy choices and find the time to look after themselves during pregnancy and beyond.
With thanks to the trainers at Buggy Bootcamp for photography and their expert advice and support throughout my own post-natal return to exercise, into a second pregnancy and back again with 2 boys in tow. Find them at buggybootcamp.com.au
COMING SOON
Therapy update: Exercise in Pregnancy for registered practitioners only, published by Australian Doctor Group
