08 Nov Exercise During Pregnancy: Staying Safe and Injury-Free
Pregnancy is a transformative journey marked by numerous changes in the body as your baby grows. There’s also a big question many of our expecting patients have: is it safe for me to exercise, and how do I stay safe and injury-free? First thing’s first: the good news is that exercise is not only safe during pregnancy, but is also highly encouraged due to its myriad of benefits for both mother and baby. But doing it safely is key. Here’s what you should know.
The Benefits Of Exercise During Pregnancy
Exercise during pregnancy undoubtedly supports a range of positive outcomes for both mother and baby. These range from a reduced risk of hypertension and preeclampsia, to shorter labour times – and even a potential reduction in the risk of perinatal depression. As well as all of this, engaging in regular exercise can help build essential strength in the abs, back, and pelvic floor muscles, help alleviate pregnancy back pain, promote healthy weight gain, decrease the risk of gestational diabetes, and many more benefits. Simply put, exercising holds a stack of benefits, especially for pregnant women who have extra demands on their bodies.
Exercise During Pregnancy: Myths and Misconceptions
Historically, pregnant women were seen as being very delicate, with recommendations to limit or avoid physical activity altogether. The good news is that as our understanding of pregnancy and fetal development has expanded, these recommendations have evolved. Phew! The prevailing view now is that exercise is not only safe but also beneficial for most pregnant women, as long as you’re cleared by your doctor.
Navigating Higher Risk Pregnancies
In cases of higher-risk pregnancies, where complications or medical conditions are present, exercise recommendations will vary. Seeking medical clearance from a healthcare professional, such as an obstetrician or your GP who is overseeing your pregnancy, is crucial. Please ensure to do this before beginning an exercise plan as this will help ensure that your exercise plan and regime align with your circumstances. In some cases, you may be advised to collaborate with a podiatrist or physiotherapist to resume exercise safely given your specific circumstances.
Bed Rest Concerns
For those placed on partial bed rest, maintaining a dialogue with healthcare providers about incorporating gentle, low-impact exercise is crucial. Studies have shown that routine activity restriction can lead to complications such as venous thromboembolisms and psychosocial effects, highlighting the importance of individualised advice for those on bed rest.
New Zealand Guidelines For Safe Exercise
The Royal Australian and New Zealand College of Obstetricians and Gynaecologists recommend moderate-intensity exercise on most days of the week, totalling at least 30 minutes per day. Accumulating 150 to 300 minutes of moderate-intensity physical activity each week is the goal. The intensity should be tailored to pre-pregnancy fitness levels.
What Are Some Safe Exercise Options?
Presuming that you have no contraindications for exercise, pregnant women are encouraged to engage in both aerobic and strengthening exercises. Options include walking, stationary cycling, aerobic exercises, dancing classes like Zumba, resistance exercises (using weights or elastic bands), stretching exercises, and hydrotherapy or water aerobics – to name a few options.
Warning Signs And Exercises To Avoid
While exercise is generally safe, certain warning signs do mean that you should stop exercising immediately and seek medical attention. These signs include pain, unexplained shortness of breath, dizziness, muscle weakness, and vaginal bleeding. Additionally, specific activities, such as contact sports and high-impact falls, should be avoided to minimise the potential risks of harm to both mother and baby.