There are many benefits to staying active and fit during pregnancy
KEY POINTS
Before you start an exercise program in pregnancy, speak with your doctor or midwife to make sure that you do not have any health issues to prevent you from exercising.
Aim to do aerobic exercise such as a brisk walk, stationary cycling or swimming most days of the week and strength training two days each week on non-consecutive days.
There are many benefits to staying active and fit during pregnancy
Regular exercise can help you
- maintain a healthy weight
- be stronger and fitter
- preparing for labour and quicker recovery after birth
- have more energy, improve your sleep
- relax and increase your emotional wellbeing.
- In addition to pregnancy-specific benefits, there are significant life-long benefits of regular exercise for all adults including reduced risk of cardiovascular disease, type 2 diabetes and some cancers.
Before you start an exercise program in pregnancy, speak with your doctor or midwife to make sure that you do not have any health issues to prevent you from exercising.
If there are no health or pregnancy reasons why you should not exercise, then it is a great idea to participate in regular aerobic and strengthening exercises during pregnancy.
When exercising during pregnancy be aware
- Hormones such as relaxin make your ligaments looser. You can prevent injury by avoiding exercise like jumping up and down or repetitive bouncing movements. Take care not to overstretch your hips, knees, or ankles.
- During pregnancy your weight distribution and body shape changes resulting in your center of gravity moving forward. Be aware this may alter your balance and coordination.
- Your blood pressure drops in the second trimester of pregnancy so try to avoid rapid changes of position as this may make you feel dizzy.
How often should I exercise?
During your pregnancy aim to:
- be active on most, if not all, days of the week
- do moderate intensity activities for 2½ to 5 hours each
or vigorous intensity activities for 1¼ to 2½ hours each week
this means do 30 to 60 minutes of moderate intensity activity
or
do 15 to 30 minutes of vigorous intensity activity most days
- Do muscle strengthening activities at least 2 days each week
If you have been physically inactive prior to pregnancy gradually increase to this duration of exercise.
If you have a high level of fitness or regular exercise, there is no evidence to suggest that vigorous exercise during pregnancy is harmful, provided that you listen to your body and adjust your routine over time.
What type of exercise should I do?
There are benefits to both aerobic and strengthening exercises.
Aerobic exercises
Aerobic exercises are activities that increase your heart and breathing rate.
This may include
- brisk walking
- stationary cycling
- swimming
- dancing
If you are already running regularly prior to your pregnancy, there are not studies to show this is harmful. Discuss this with your care provider. It is important to monitor your intensity and listen to how your body feels.
Strengthening exercises
Do muscle strengthening activities at least 2 days each week. Non-consecutive days. Aim to do strengthening activities, such as light resistance training or bodyweight exercises
You should aim to do pelvic floor exercises every day, while pregnant, then for life, to keep your pelvic muscles strong – see the content page on pelvic floor exercises and care
Intensity of Activity
Physical activity during pregnancy doesn’t have to be high intensity to be beneficial.
A simple way to measure intensity is the ‘talk test’. You should be able to carry on a conversation during moderate intensity activities, but in vigorous intensity activities you would find this difficult.
General considerations for exercise during pregnancy:
- includes a gradual warm-up and slow and sustained cool-down with each session
Avoid
- an activity that has a high risk of falling, collision or impact
- Avoid heavy weightlifting and activities that involve straining or holding the breath.
- Any significant changes in pressure, such as scuba diving, or sky diving
- Avoid exercising in high temperatures and humidity,
- Avoid lying flat on your back after the first trimester and
- Avoid walking lunges to prevent injury to the pelvic connective tissue
- Avoid activity at high altitude (above 2000m)
- Avoid spas and hydrotherapy pools
To exercise safely
- Stay adequate hydration and
- wear loose-fitting clothing appropriate footwear
- reduce the time spent sitting
- break up long periods of sitting or standing still
Stop exercising and call your care provider if you experience any of the following
- chest pain
- Vaginal bleeding
- Leakage of amniotic fluid
- unexplained shortness of breath
- dizziness, feeling faint or headache
- muscle weakness
- calf pain, swelling or redness
- sudden swelling of the ankles, hands or face
- vaginal bleeding or amniotic fluid loss
- decreased fetal movement
- uterine contractions or pain in the lower back, pelvic area or abdomen
