Exercise During Pregnancy
Should I stop running when I get pregnant? What ab exercises should I be doing? Is it safe to stretch?
There is so much conflicting information out there on what exercise pregnant women should and shouldn’t be doing. We’ve boiled it down to some simple ‘dos’ and ‘don’ts’ so you can keep moving with peace of mind that what you’re doing is safe and beneficial for both you and your baby.
Exercise During Pregnancy
There is no evidence that being active during an uncomplicated pregnancy is harmful for mum or bub. On the flip side, there are lots of reasons why exercise is beneficial, including:
Prevention and management of gestational diabetes
Prevention of pre-eclampsia
Improved mood
Improved sleep
The following information is based on recommendations from the Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) so you can be sure it’s up-to-date and evidence-based!
We always advise checking with your antenatal team that you don’t have any conditions which may prevent you from exercising safely, or if there are any modifications you should make.
Do:
- Aim to accumulate 150-300 minutes of moderate intensity aerobic exercise each week.
A good way to gauge intensity is using the ‘talk test’ – at a moderate intensity, you should be able to talk but not sing. If you can easily maintain a conversation without pausing for breath, try to work harder. It’s worth noting that if you are used to more vigorous exercise prior to becoming pregnant, there is no evidence to suggest that continuing at this intensity during pregnancy is harmful.
- Aim to do muscle strengthening exercise at least 2 days per week (on non-consecutive days)
A good guide is 1-2 sets of 12-15 reps using resistance such as light weights, body weight or elasticised resistance bands. See The Pelvic Studio’s youtube channel for a playlist of pregnancy-safe exercise videos, or join one of our small group pregnancy exercise classes.
- Aim to be physically active on most, preferably all, days of the week
- Aim to exercise for at least 30 minutes at a time
- Break up long periods of sitting as often as possible
- Last but definitely not least, make sure you do your daily pelvic floor muscle training!
We strongly believe in pelvic health physiotherapy being a 'standard' part of antenatal care. We advise having a pregnancy assessment with a Pelvic Floor Physiotherapist at 12 weeks, even if you’re not experiencing any issues. An individualised assessment and prescription of specifically tailored exercises for your deep core and pelvic floor muscles aims to prevent, rather than treat, the common issues that arise during and after pregnancy.
Do Not
Exercise lying on your back after 16-28 weeks
Participate in activities with the possibility of falling (eg skiing, horse-riding) or trauma to the abdomen (eg contact sports)
Exercise in high temperature or high humidity
Do exercises that cause abdominal doming: If you are unsure what abdominal doming is, please refer to the image to the right of this page. If you are experiencing doming please seek a review with your physiotherapist/trained health professional so that they can assess your tummy muscles and provide you with a management plan.
Do not continue exercising if you feel any of the following symptoms:
o Chest pain
o Unexplained shortness of breath
o Dizziness, faintness or headache
o Calf pain/swelling/redness
o Sudden swelling of ankles/hands/face
o Vaginal bleeding or fluid loss
o Decreased foetal movement
o Pain in the lower back/pelvis/abdomen
o Uterine contractions
If you’re struggling with motivation or inspiration, join one of our pregnancy exercise classes!
The Pelvic Studio offers small group exercise classes, which incorporates cardio, strengthening, stretching and pelvic floor exercise.
Our classes are led by physiotherapists who are skilled in making modifications for your individual needs.
FAQ:
Q. What is the best exercise to do in pregnancy?
A. The exercise that you are going to do and enjoy! No point being aspirational about swimming laps or becoming a yogi if you are not actually going to do it regularly.
Q. Should I stop running when I get pregnant?
A. While it is not advisable to START running during pregnancy, if you are well-accustomed to running there is no evidence to suggest you should stop. You may need to make some adjustments to ensure you stay comfortable, such as cutting back on distance/intensity/hills, and getting fitted for a new supportive bra.
Q. What core exercises should I be doing?
A. With big changes happening around your abdomen it’s important to pay attention to your core. It is recommended to avoid heavy core work, such as sit-ups once you start showing. This is to avoid lying on your back, and to avoid abdominal doming. However, there are plenty of other good options out there! Check out these core exercises options which are great alternatives to do during pregnancy. Plus don’t forget your pelvic floor is a part of your core. Daily pelvic floor exercises are a must! We recommend getting an individualised assessment of both your abdomen and pelvic floor from 12 weeks of pregnancy onwards. Based on this assessment, your physiotherapist will recommend specific exercises to optimise your tummy and pelvic floor muscles, so that they keep working to the best of their abilities as the load on them increases as your pregnancy progresses.
Q. Is it safe to stretch?
A. Yes, provided that you feel good during and after your stretches. Stretching can be a great way to relieve the muscles that are working hard to support the growing weight of your baby. Always perform stretches in a slow and controlled manner, and don’t bounce at the end of range. In pregnancy, we suggest not holding your stretches for too long, 20 seconds is a nice time-frame for each stretch. Our small group pregnancy exercise classes always include stretches that target muscles that commonly get tight, such as the glutes and hip flexors.
