- How Much Exercise is Recommended During Pregnancy?
- Just how much exercise you are safe to do during pregnancy can be a controversial topic. You may hear many different suggestions and recommendations from friends, family, health professionals as well as findings from your own internet research!
- So how do you know who is right? Unfortunately there is not just one answer – which is why there are so many different opinions.
- The “right” amount of exercise is different for every individual – just like your pregnancy.
- The Benefits of Exercise
- There is evidence that supports regular exercise being beneficial during your pregnancy. Staying active and maintaining a regular exercise routine is important to optimise your own and your baby’s health.
- Exercise during pregnancy can help reduce weight gain, gestational diabetes, provide postural support and strength, reduce pain and assist in your preparation for birth.
- It is important to check with your GP or obstetrician first to see if you have any risks which may prohibit or cause limitations whilst exercising.
- When is the Best Time During your Pregnancy to Exercise?
- The best time to start is before you are pregnant! A regular exercise routine and active lifestyle is important to optimise your health.
- Many women stop all exercise when they find out they are pregnant, because they are not sure if the exercise they are doing is ok.
- Continuing with your current level of exercise such as running, sports or gym activities is safe, but is recommended not to start any new impact exercise once you have become pregnant.
- It is never too late to start exercising and reaping the benefits, so check with your GP or one of the Physiotherapists at myPhysioSA for some suggestions of appropriate types of exercise for you.
- What is the Best Exercise to do during Pregnancy?
- Low impact exercise such as walking, hydrotherapy, yoga and pilates are great ways to exercise and can be continued throughout the pregnancy.
- This can be a great way to continue exercise in the second and third trimester when high impact exercises should be reduced.
- High impact exercise such as running and heavy lifting should be reduced to minimise stress to the pelvic floor.
- Low impact exercise and regular pelvic floor exercises are important to maintain your health and fitness and optimise your recovery post-natally.
- Regular pelvic floor muscle exercises during pregnancy have been shown to reduce the risk of developing incontinence during your pregnancy and post-natally.
- What is Right for You?
- So, how do you know what type and amount of exercise is right for you? The best thing you can do is listen to your body.
- Your body changes quickly through your pregnancy which affects the amount of exercise and activity you can do comfortably – and this can change quickly!
Remember to Check with your GP or Obstetrician
An appointment with one of the Women’s Health Physiotherapists at myPhysioSA can assist you in deciding what type of exercise is the best for you, your pregnancy, lifestyle and goals.
A pelvic floor physio can assess your pelvic floor and set an individualised pelvic floor training program to optimise your function and reduce your risk of incontinence.
Treatment for pregnancy related pelvic and back pain can also assist in helping you continue exercising safely and comfortably.
We also offer weekly Pregnancy Exercise classes which provide safe exercises during your pregnancy, advice and different education topics each week – as well as a chance to chat with other pregnant women.
Jane Rothe
myPhysioSA Women’s Health Physiotherapist & Pilates Instructor
