Written by: Madison Rhode (Accredited Exercise Physiologist)
Pregnancy is a transformative period for expectant parents and is accompanied by physical challenges that might make maintaining an active lifestyle seem daunting. However, engaging in a regular exercise regimen throughout pregnancy offers a range of physical, emotional, and psychological benefits for both mother and baby.
Medical research supports the safety and advantages of maintaining physical activity during pregnancy, with no evidence indicating that regular exercise poses risks to either the mother or the baby in uncomplicated pregnancies.
Benefits of Exercise During Pregnancy
Documented benefits of exercise during pregnancy include:
- Enhanced maternal fitness
- Prevention of excessive weight gain
- Reduction in the risk of gestational diabetes and pre-eclampsia
- Improved sleep quality
- Enhanced mood and body image
- Alleviation of back and body pain
Emerging studies also suggest that regular exercise may be associated with shorter and less complicated labour.
Guidelines for Exercise During Pregnancy
It is recommended that pregnant women aim for 150 minutes of moderate-intensity physical activity each week, incorporating both aerobic and muscle-strengthening exercises. To ensure a safe exercise routine, consider the following precautions:
- Begin slowly and always warm up properly
- Avoid lying on your back after 20 weeks of pregnancy
- Steer clear of exercising in hot and humid conditions
- Refrain from heavy lifting
- Maintain proper hydration
It’s important to stay aware of how you’re feeling while exercising. If you experience any of the following symptoms, please stop exercising and reach out to your General Practitioner (GP) for further advice:
- Chest pain
- Unexplained shortness of breath
- Dizziness, faintness, or headache
- Muscle weakness
- Calf pain, swelling, or redness
- Sudden swelling of the ankles, hands, or face
- Vaginal bleeding
- Decreased foetal movement
- Uterine contractions
By following these guidelines and consulting with your Exercise Physiologist, you can safely enjoy the many benefits of exercise during pregnancy and support your overall wellbeing.