EXERCISE DURING PREGNANCY

EXERCISE DURING PREGNANCY – WHAT YOU NEED TO KNOW:

While it has been established that in most cases it is safe to exercise during pregnancy, fewer than 15% of pregnant women achieve the minimum recommendation of exercise. It is thought women find activity difficult to achieve (secondary to pain or sickness), are unsure what to do, or are unsure if it is safe. 

While exercise during pregnancy is usually considered to be safe, it is difficult to implement a ‘one size fits all’ approach. This means general guidelines can be outlined, however, it is always best to consult with your obstetrician, midwife or physiotherapist to discuss what is best for you.

BENEFITS OF EXERCISE DURING PREGNANCY:

  • Prenatal exercise decreases the likelihood of excessive maternal weight gain. 
    • It is estimated that almost 50% of women exceed the recommended amount of gestational weight gain.
    • Increased weight gain is associated with an increased risk of: 
      • Gestational diabetes 
      • Caesarean section
      • Birth canal trauma 
      • Large-for-gestational-age infants, and
      • Postpartum weight retention

  • Prenatal exercise can reduce the risk of gestational diabetes by 28%. 
    • Researchers have established that to achieve a reduction in gestational diabetes, 140mins/week of moderate-intensity exercise is needed.
    • It was also discovered that engaging in 150-180mins of exercise per week reduced the odds of developing gestational diabetes by 90%.

  • Regular prenatal exercise has potential to reduce the likelihood of excessive foetal growth by up to 61%. Macrosomia (a baby with a birth weight of >4000-4500g) is associated with increased likelihood of caesarean sections, difficult or obstructed labour, birth trauma and postpartum haemorrhage. 

  • Habitual prenatal exercise can decrease the risks of complications during labour. 
    • Research has indicated moderate-to-vigorous intensity exercise can reduce the odds of a caesarean section by up to 67%.
    • The odds of an instrumental delivery was also demonstrated to be reduced by 24%.

  • Prenatal exercise has been shown to reduce the risk of pregnancy related hypertension disorders, including Gestational Hypertension and Preeclampsia.
    • Exercise reduces the risk of developing gestational hypertension by 39% and preeclampsia by 41% respectively.

  • Prenatal exercise can reduce the severity of pain during pregnancy and post-partum.

  • It is suggested that exercise during pregnancy reduces the degree of biomechanical change occurring as pregnancy advances;
    • Decreasing loads on the spine
    • Increasing joint stabilisation
    • Contributes to better segmental control and motion
    • May help reverse trunk muscle imbalance 
    • May initiate a pain desensitisation process leading to increased pain detection threshold.

WHAT DO I NEED TO BE WARY OF?

The risk of preterm labour is a common concern that can be a barrier to exercise during pregnancy. Research indicates that exercise can in fact reduce the risk of preterm labour by reducing the likelihood of pregnancy complications (as described above). 

While there are many benefits of exercising during pregnancy, there are certain times, conditions, signs and symptoms where exercise should be avoided or ceased. The most common contraindications are listed in the table below. 

 

 

Discussions around exercise should always be conducted with your primary carer. If you have any concerns or your symptoms change, stop exercising and ensure you seek the opinion of a professional before you continue exercising.

Signs when to stop exercising include (but are not limited to):

  • Vaginal bleeding
  • Nausea or vomiting
  • Feeling faint or light-headed
  • Strong pain, especially from your pelvis or back
  • Reduced movement of your baby
  • Abdominal pain
  • Amniotic fluid leakage
  • Calf pain or swelling
  • Chest pain/tightness or palpitations
  • Shortness of breath 
  • Excessive fatigue
  • Muscle weakness
  • Uterine contractions (premature and/or painful)

Please note, this information should be used as a guide only. If you have any questions or queries, discuss them with your Obstetrician, Midwife or Physiotherapist. 

IN SUMMARY:

Maintaining exercise throughout pregnancy is important for the health of all pregnant women, and can reduce the risk of complications during labour. For more information on how to exercise during pregnancy, please click HERE, or alternatively you can click HERE to book an appointment online with one of our physiotherapists to discuss exercise during pregnancy further.

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