Exercise during and after pregnancy
Exercise and Pregnancy
Exercise is an integral part of a healthy lifestyle, and can be particularly beneficial during and after pregnancy. Significant changes in the cardiac, respiratory, hormonal and musculoskeletal systems during pregnancy, mean that many pregnant women can experience shortness of breath, fatigue, lower back pain, pelvic joint change, separation of the abdominal muscles and urinary continence.
With safe and targeted exercises, women can minimise postural changes, reduce the risk of new injuries, build strength safely, improve recovery post-pregnancy, safely manage any injuries, and maintain mobility, of course in addition to reducing stress levels and fatigue.
General Guidelines
There are several general exercise guidelines which should be considered during pregnancy:
- Maintain a moderate intensity – allow longer breaks or lower the number of reps – At rest the body is already working harder than normal and excessive vigorous exercise can cause a diversion of uterine blood from to the working muscles, causing less blood and oxygen to the baby
- Keep cool and avoid hot/humid conditions – this is important as the baby is not able to regulate temperature itself
- Stay hydrated
- Warm up and cool down – to minimise cramps and blood pooling in the legs
- Avoid laying on your stomach, avoid wide lunge / squat positions – to reduce additional stress on the pelvis
- Stop if feeling unwell
- Continue pelvic floor activation and strengthening
- Modify program and exercise set up based on trimester of pregnancy
It should be noted further exercises limitations may be advised for women with ‘high risk’ pregnancies.
Get Professional Advice
It is always advised that women during pregnancy and after childbirth are guided by their physiotherapist or other healthcare professional to ensure tailored and safe exercise prescription. Considering BOOKING IN to see our Women’s Health Physio Millie or REGISTER YOUR INTEREST for pre/post natal group exercise classes.
Keep an eye out on our instagram for some great strength and stretch exercises for pregnancy!