We all know that keeping active when you are pregnant can be healthy. It keeps you fit for labour and delivery, helps with stress management and aids in managing your weight and can reduce some pregnancy complaints and complications …but just how much exercise is recommended and what type is best?
It is recommended that unless there is an obstetric reason otherwise (speak to your doctor for a complete list but commonly ongoing bleeding, low lying placenta, shortened cervix), you ideally are aiming for 30 minutes of moderate intensity activity, most days of the week. What’s moderate? Moderate is a level at which you are feeling a bit ‘huffy and puffy’ but are still able to talk or whistle. The 30 minutes is just a guide and can be broken up into smaller intervals i.e. 3 x 10min walks.
If you weren’t exercising before pregnancy, then you should gradually increase your activity level to the amount mentioned above, perhaps starting with 10-15 minutes 3 times per week. If you are usually active, there is no reason you can’t continue with a higher level of activity while you are pregnant, though certain types of activity are not always advisable.
There is likely to be higher risk with contact sports but also with some other sports that require balancing skill or risk of falls i.e. cycling, horse-riding and skiing. Your centre of gravity changes when you are pregnant, and care is needed. Other activities which result in significant increases in your core body temperature also need to be avoided (this includes exercising in particularly hot or humid conditions).
Pregnancy hormones can affect your muscle system, and this can result in looser and less stable ligaments. This can also mean a greater chance of injury, especially with higher impact or faster-paced sports. Warming up, cooling down and stretching are therefore particularly important when you’re pregnant and strapping of some joints may be necessary, particularly if you’ve had the previous injury. Breathlessness can also be an issue, and you should stop exercising if you become breathless.
Commonly women undertake walking, swimming, yoga and pilates but there is also a range of pregnancy specific exercise classes you may find in your local area as well as many other activities which you may enjoy. Just remember, if you are taking a class always ensure that you tell the instructor you are pregnant so they can guide you on some of the positions or moves that you need to avoid. Lying on your back is not recommended after 18 weeks’ gestation.
Be guided by how you are feeling and don’t push yourself…but on the flip-side, don’t let the usual tiredness and nausea of the first trimester make you skip keeping active throughout the remainder of your pregnancy either!
If you need any help regarding your pregnancy, contact Dr Rahul Sen, one of the best obstetricians in Sydney and book an appointment.
Our experienced and dedicated team would is here for you in this special time in your life.