Staying active during pregnancy is beneficial for both you and your baby. It is supported by scientific research that physical exercise during pregnancy helps to reduce the risk of pregnancy complications and work to prevent excessive weight gain, gestational diabetes, back pain and urinary incontinence. Exercise can also improve mood and sleep which are often a challenge for pregnant women.
The latest guideline from the Department of Health has recommended pregnant women to perform at least 150 minutes of moderate intensity physical activity per week. A combination of aerobic, strengthening and stretching exercises is strongly recommended. The ideal exercise frequency for muscle strengthening exercises is at least 2 days per week.
Suitable exercise types during pregnancy include:
- Low impact cardiovascular exercise, such as walking, stationary cycling and swimming. Having adequate physical capacity is important so that your body is strong enough to tolerate the pregnancy and the long labor process.
- Pelvic floor muscle exercises, which can help reduce the risk of urinary incontinence during or after pregnancy. Learning how to control your pelvic floor muscles with a proper technique can assist laboring. They are recommended to be done on a daily basis.
- Muscle strengthening exercises, for example low resistance and body-weight training, could help maintain or improve muscle strength. Performing regular stretches as well could help reduce the likelihood of muscle tightness and spasms.
- Pre-natal Pilates is a great exercise to improve postural stability and core control. It is helpful for improving flexibility and preventing back pain during pregnancy.
Not all types of abdominal exercises are appropriate at all stages during pregnancy. Exercises that give you pain or discomfort should be avoided. Exercises with high risk of falling or collision, such as skiing, should also be avoided. Supine exercises (lying on your back) should be avoided after week 28. Lying on your back will cause compression to major blood vessels that restrict oxygen and blood supply to your baby.
Start your prenatal exercise journey with our physios!
It is always best to seek advice from a physio prior to starting any exercise program. As your pregnancy progresses and your body changes, you might have to modify your exercises as well. Our experienced Physiotherapists here at Form & Practice will be able to design a prenatal exercise programme for you. Book online for a Physiotherapy appointment via our website or call us at Mount Evelyn on 03 9736 2565, or Olinda 03 9751 0400