There is still so much confusion and anxiety surrounding exercise and physical activity during pregnancy.  Here at Physiofit, we are huge advocates of women exercising during pregnancy. 

Here are some of the benefits of exercising during pregnancy:

  • Maintains blood pressure (reduces the risk of gestational hypertension)
  • Improves strength, energy levels and blood sugar levels (reduces the risk of gestational diabetes) 
  • Helps to maintain a normal BMI
  • Reduces the chances of constipation 
  • Gets you ready for labour, reduces the chances of instrumental delivery, and improves your postnatal recovery. 
  • Improves sleep, relaxation, self-esteem and confidence. 

All these benefits make for a great case for everyone to exercise during pregnancy. However, occasionally women have complications in pregnancy and are advised by their midwife, doctor or consultant that they should not. If you have been advised not to exercise please make sure to listen to that advice to ensure your and your baby’s health is maintained.

How much exercise should I do?

According to the most recent guidelines, pregnant women should accumulate at least 150 min of moderate-intensity physical activity each week to achieve clinically meaningful reductions in pregnancy complications. Consider splitting the 150 minutes into 30-minute sessions over 5 days. It makes it sound much easier to manage!  

Physical activity does not only mean exercise, it can include housework, walking up the stairs, gardening or other activities that involve movement. 

Moderate-intensity physical activity means any activity that makes you breathe faster and increases your heart rate whilst still being able to hold a full conversation in broken sentences. If you are exercising at a hard intensity, you can only say one or two words. 

 

What type of exercises can I do?

You should do something that you enjoy as this will make it easier to make part of your routine. You can do most types of exercises during pregnancy including running, pilates, weights, yoga and swimming. If you exercised before you became pregnant, you can continue doing the same exercise now. The aim should be to keep your current level of fitness rather than trying to increase fitness.

 

Running:

  • If you have been running regularly pre-pregnancy and you have a low-risk pregnancy: it is safe to continue during your pregnancy at moderate intensity. 
  • If you have not run before and you have a low-risk pregnancy: do it gradually – we usually advise the couch to a 5k program.
  • The further you get into your second and third trimesters you may have to reduce your distance and/or slow your speed, make sure you feel comfortable at all times. if you start to feel uncomfortable it’s time to switch to low-impact exercise such as walking/ cycling 
  •  If you notice any pelvic floor issues, faecal or urinary leakage, heaviness, or pain in the back or pelvis then you should stop running and seek some professional advice,  our women’s health physiotherapist here at Physiofit will be able to help you. 

 Strength or resistance training:

  • Is highly recommended – weights/body weight/resistance bands. 
  • Start light if you have not lifted it before
  • Should include daily pelvic floor exercises – to reduce the chances of pelvic floor dysfunction. 

Pilates or yoga:

  • You can continue in a generic class for the first trimester but it’s best to switch to a class specific for pregnancy from the second trimester.  We run a pre and post-natal pilates class at Physiofit that will target all the important components of a pregnancy.
  • Avoid: holding your breath; doming/bulging of your tummy

Swimming 

  • A great way to take some load off the pelvis.
  • Avoid breaststroke if any pelvic pain

Is there anything I should avoid?

Whether you should avoid any type of exercise, depends on your general health, your pregnancy and your story, discuss with your midwife if you are concerned. 

In general, you should stay away from sports with a high risk of falling such as horse riding, off-road cycling, and contact sports (e.g. football or kickboxing). Also, hot yoga and sports in extreme heat, are considered unsuitable. 

General tips for exercising during pregnancy: 

  • Keep hydrated and wear a supportive bra. 
  • Avoid overheating. 
  • Listen to your body, and take it easier on days you are feeling tired or increased nausea.
  • Avoid exercise on your back, especially after 20 weeks 
  • Take it slow when moving from different positions such as lying to standing especially if you experience light-headedness.
  • Seek medical advice if you suffer from excessive shortness of breath that does not resolve with rest, severe chest pain, regular and painful uterine contractions, vaginal bleeding, persistent loss of fluid from the vagina or persistent dizziness or faintness that does not resolve with rest.  Pain in the lower back and pelvis or any signs of pelvic floor dysfunction. 

Further information:

If you want any personalised advice or specialised exercises or pilates program for you during your pregnancy our physiotherapists here at Physiofit are well equipped to help. Please do not hesitate to contact us at 01223914140 or email us on enquiries@vineryroadstudios.co.uk