It is recommended that you check with your doctor, midwife or physiotherapist prior to starting an exercise program throughout your pregnancy.
If you do not have any medical obstetric complications, you will be able to continue to exercise throughout your pregnancy. However, your exercise regime should be modified throughout each stage of your pregnancy.
Modifications to your exercise program.
Throughout your pregnancy, you may need to reduce the intensity of your exercise program. Exercise should be kept to a light to moderate intensity. Physical Activity Australia (2020) recommends that the ‘talk test’ should be used as a guide to measure the intensity of the exercise. This means that you should be able to maintain a conversation comfortably whilst exercising. Australian Physical Activity Guidelines recommends 150 minutes of moderate intensity exercise per week for pregnant women. However, it is important to listen to your body and exercise within your own limits. There are specific recommendations for modifications to make to your exercise regime for each trimester which is outlined further below.
You should be monitoring your heart rate and exertion throughout your exercise. Physical Activity Australia (2020) recommends that pregnant women should exercise at less than 75% of their maximum heart rate. The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) (2020) recommends that you should avoid increasing your body temperature. Therefore, exercise should be reduced on hot or humid days and you should maintain adequate hydration and wear loose, breathable clothing.
You should avoid exercising flat on your back after the first trimester. Besides being uncomfortable and causing you dizziness, laying flat on your back places the uterus directly onto the vena cava which is a major vein that returns blood to the heart. This can compromise the return of blood to the heart which can make you feel dizzy and nauseous. Instead, you can prop some pillows under your back or try to practice these exercises on your side.
When you should stop exercising:
If you experience any of the below signs, immediately stop your workout and seek advice from your obstetrician.
Chest pain
Unexplained shortness of breath
Dizziness, feeling faint or headache
Muscle weakness
Calf pain, swelling or redness
Sudden swelling of 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
(The Royal Australian and New Zealand College of Obstetricians and Gynaecologists, 2020).
Exercising throughout your pregnancy.
Evidence suggests that pregnant women should continue to participate in regular aerobic and strength conditioning (RANZCOG, 2020). Exercising during pregnancy helps to protect your body against strain and injury, boosts circulation of blood and lymphatic fluids, keeps your muscles toned and can have many psychological benefits.
Exercising in the 1st trimester.
The first trimester is where the most foetal development occurs and it is also the time where miscarriage is most likely to occur (Raising Children Network (Australia) Limited, 2020). Exercise during this time should be gentle. Pilates during this stage of pregnancy can assist with providing a strong centre which can act to brace the spine, support the extra weight from the baby and provide extra stability to your joints. Pilates also assists with strengthening of the pelvic floor which will help to support the uterus and reduce stretching of the pelvic floor during and after pregnancy.
Exercising in the 2nd trimester.
As your uterus is now enlarged, it is recommended that in the 2nd and 3rd trimester you should avoid performing exercises flat on your back for long periods of time (RANZCOG, 2020). Instead you can prop your back up with pillows or practice these exercises on your side.
Exercising in the 3rd trimester.
At this stage of your pregnancy you are carrying roughly an extra 12kg of weight. You will most likely feel more tired and breathless. There may be more fluid (oedema) in your hands and feet and due to your increase in uterus size there will be less room within your digestive system, which may cause constipation and heartburn. Gentle Pilates exercises can help with these problems.
If you are wanting to exercise throughout your pregnancy, get in touch with the team at UPG where one of our physiotherapists can perform a specific assessment and create an exercise program suited to your needs.
Written by Phoebe Cunningham - UPG Physiotherapist and Pilates Instructor,
References
Commonwealth Australia. (2019). Australia's Physical Activity and Sedentary Behaviour Guidelines and the Australian 24-Hour Movement Guidelines. https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa1864
Physical Activity Australia. (2020). Pregnancy and Exercise. https://www.physicalactivityaustralia.org.au/pregnancy-and-execise
Raising Children Network (Australia) Limited. (2020). Miscarriage: what it is and how to cope. Raising Children. https://raisingchildren.net.au/pregnancy/miscarriage-stillbirth/miscarriage/miscarriage
The Royal Australian and New Zealand College of Obstetricians and Gynaecologists. (2020). Exercise during Pregnancy. RANZCOG. https://ranzcog.edu.au/RANZCOG_SITE/media/RANZCOG-MEDIA/Women