Should I exercise when I’m pregnant?
What is your relationship with exercise?
It is one of those things that can be love or hate, or perhaps you don’t mind it too much, but time to get it done is hard to come by.
I mostly love exercise, but have fallen into the trap of it’s hard to find the time recently. I’m working on getting back into it in a more consistent way.
Why is this something that I want to make time for?
Because exercise is one of the most powerful things you can do for your physical and mental health. And if you are a parent, your habits will be noticed by your children, passing on the power of health to the next generation.
There is often conflicting information around exercise from various people in your life when you are pregnant. What does the latest research say about exercising during this phase of life?
What is supported by good evidence is that in an uncomplicated pregnancy, exercise is recommended and encouraged. There are no known negative benefits to safe forms of exercise, so many people will be able to continue with their previous exercise routines, perhaps with some modifications as pregnancy progresses. Women that have been inactive prior to pregnancy are also encouraged to start exercise, with low intensity exercise in short blocks to begin with.
Let’s break that down a little more by looking at what a complication might be that would require assessment before engaging in exercise during pregnancy. If you have any pre-existing heart or lung conditions, musculoskeletal pain or poorly controlled diabetes, consult your midwife, GP or physio first. If you have a multiple pregnancy, high blood pressure, persistent bleeding, a shortened cervix, premature contractions, placenta previa, a baby that is small for it’s gestation, or any other medical issues that have arisen in pregnancy, it is really important to be assessed by your care team before carrying out an exercise program.
What about the safety during exercise in pregnancy? There are considerations for the safety of both mother and baby. There is far less research evidence for these, so the recommendations are based on expert opinion and common sense, which I think is where the conflicting advice comes in. Sometimes recommendations are based on fear and incorrect information.
Sports where there is risk of falling or impact have a potential risk to the baby, and once the uterus has grown up out of the pelvis this will be a consideration for choosing to continue or stop that activity. Overheating is also a risk, so pregnant mother’s should limit their time exercising in hot conditions, and limit time exercising in warm water – 45 minutes in 32 degrees seems to be ok. Another risk is decreasing the blood flow to the baby by exercising on your back – even five minutes can do this, so keep this position for short periods only.
For the mother, the demands of growing a person may limit their ability to maintain a maximal exercise program, and the changing shape of their body can affect balance. These factors could contribute to injury or exhaustion. Neither are a good reason to stop exercise, but rather to modify what activities are carried out. It’s always a risk benefit analysis for each mother in each pregnancy though – and I’d suggest talking to your care team to help inform your decisions.
Check out these references for more information
Exercise during pregnancy (ranzcog.edu.au)
Microsoft Word - SMA Position Statement_Exercise in Pregnancy 190716
Keep growing strong during pregnancy,