While it is difficult to give a ‘one-size fits all’ approach to exercise during pregnancy, the following are things are recommended based on the current evidence available. At The Injury Clinic, we always suggest discussing exercise during your pregnancy with your primary carer. We also encourage you seek guidance from someone with experience in prescribing exercise during pregnancy prior to engaging in anything new or different.
While physical activity is encouraged during pregnancy, the type of exercise is dependent on what type of exercising the woman was completing prior to becoming pregnant.
For those who were inactive prior to pregnancy: | For those who participated in regular exercise prior to pregnancy: |
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Pelvic floor strengthening is also encouraged during pregnancy. There is some evidence to show that women who complete regular, supervised pelvic floor exercises during pregnancy may have reduced risk of urinary incontinence postpartum. It is important to make sure you are doing these exercises correctly, as it is thought about 50% of women who learn how to activate their pelvic floor from a pamphlet or website are doing them wrong. If you aren’t sure if you are doing these correctly, book an appointment to check with your Physiotherapist.
-Those with abdominal trauma or pressure (eg. Weight lifting)
-Contact or collision sports (eg. Soccer)
-Sports with hard, projectile or striking components (eg. Hockey, cricket)
-Falling (eg. Skiing)
-Those that require extreme balance, coordination and agility (eg. Gymnastics)
-Heavy lifting (greater than submaximal)
-High intensity training at altitude greater than 2000m
-Those lying on your back (including some yoga positions) especially in later stages of pregnancy
-Those done at high temperatures (eg. Bikram Yoga)
With the correct guidance and in the right environment, exercise during pregnancy is safe and encouraged. Regardless of your previous amount of activity, discussions regarding exercise during pregnancy should always occur with your primary carer (ie. Obstetrician, Midwife, GP or Physio).
If you’re interested in booking an appointment with one of our team members, contact our clinic today and we’ll be happy to find time for a consultation.
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