Benefits of Exercise in Pregnancy

• Regular exercise can help reduce back pain, improve or maintain muscle tone, reduce leg cramps, swelling and constipation and improve sleep patterns. Women who exercise regularly often feel better about themselves and their changing body during pregnancy.
  
  
• Women who exercise are less likely to experience fatigue due to improved sleep, reduced anxiety, reduced pain perception, reduced neuromuscular tension (has a tranquillizer effect) and improved fitness.

For more benefits of exercise for you and your baby, see Why is it important to exercise during your pregnancy"

DO'S AND DON'TS OF PREGNANCY EXERCISE

Every pregnant woman must take special precautions and considerations with exercise during pregnancy. Some essential guidelines are listed below to help you with a safe exercise program during your pregnancy.

• Do Consult Your Doctor, Specialist or Midwife ~ When starting a new exercise program, or continuing with your current exercise program in pregnancy, it is important to consult with your Doctor, Obstetrician, or Medical Specialist and/or Midwife. If you have any specific problems, or discomforts, you should make sure you discuss these to determine if you need to take any special precautions. The type and amount of exercise that you normally do and have done recently will influence the advice that your Doctor or Midwife provides when giving you advice regarding exercise during pregnancy.
  
  
• Do Not Overheat ~ AVOID exercise on extremely hot days. Position yourself near the air conditioner or fan for aerobics classes. Do not use the solarium, spa, steam room or overheated pools. Keep fluid intake up before, during and after exercise. Drink small amounts of fluid frequently. Avoid exercise in the heat of the day.
  
  
• Watch Your Heart Rate ~ Keep your heart rate under 150 bpm. Exercise at your own comfort level.
  
  
• Wear A Bra ~ Always wear a good supportive bra while exercise. Check your bathing costume for support also if you are doing water aerobics. You may wish to wear a bra under your costume.
  
  
• Do Not Exercise for Long on Your Back ~ Do not spend a long time exercising while lying on your back. Choose exercises/stretches that are done while seated or upright. It is not recommended that you exercise lying on your back after 19 weeks of pregnancy. There are some exercises that can be modified and performed on your side as an alternative.
  
  
• Be Aware of The Effects of Relaxin ~ This hormone softens your joints, which may increase the risk of injury during pregnancy. Take care when stretching and avoid contact sports after the first trimester, or on advice of your medical practitioner. Always brace your abdominal muscles when lifting and maintain good posture. The pamphlet, Considerations for Pregnancy and Post Natal Exercise, provides you with more information on how to reduce the risk of injury and minimize strain to your joints during and after pregnancy.
  
  
• Eat Carbohydrates Before Exercise ~ Blood sugar levels can fluctuate rapidly during pregnancy. Always eat food containing carbohydrates 1 - 2 hours before exercising. Carry juice with you to drink if you feel faint or dizzy. If this occurs, slow down or stop exercising.
  
  
• Do Pelvic Floor Exercises ~ Pelvic floor exercises are essential. You must exercise your pelvic floor before, during and after pregnancy. If you are unsure how to exercise your pelvic floor, refer to the checklist in As Your Shape Changes and How NOT to do your Pelvic Floor Exercises.
  
  
• Do Bracing Exercises ~ Stomach curls and crunches should cease as soon as you are pregnant and abdominal bracing exercises should be done on a regular basis. Abdominal bracing exercises are described in the booklet, As Your Shape Changes.
  
  
• Monitor Your Rectus Diastasis ~ This is the "gap" that occurs between your abdominal muscles during pregnancy. You can decrease the width of this gap by using correct posture and ceasing abdominal curls and crunches. It is wise to keep a regular check on the width of this gap. This checking process is described in the booklet, As Your Shape Changes and charts are provided to monitor your progress during and after pregnancy.
  
  
• Watch Your Posture ~ Always maintain correct form and posture during exercise. Brace your abdominal muscles and be aware of your back at all times. To maintain good posture when standing, lift yourself up tall, stand with your abdominal muscles braced, your shoulders back and gently nod your chin in. Try to maintain this position regularly during the day. Abdominal Bracing Exercises are outlined in As Your Shape Changes.

IDEAL EXERCISES DURING PREGNANCY (if no complications)

• Walking.
• Low Impact Aerobics.
• Water Aerobics.
• Pregnancy Exercise Classes.
• Cycling.
• Swimming.
• Light weight training (see your instructor of assistance with your programme).

EXERCISES TO AVOID DURING PREGNANCY

• Heavy weights.
• Bouncing ~ especially star jumps, or similar activities.
• Contact sports.
• Excessive breaststroke at the end of your pregnancy, as this puts stress on your pelvis.
• Any activities, or exercises which cause pain.

Click here for More exercises to avoid during pregnancy.

This summary of guidelines was prepared by: Sarah Tate, Bachelor of Physical Education, Diploma of Education 2000©

MORE TIPS FOR PREGNANCY EXERCISE

• NOTHING should hurt! Exercise should make you feel good, gently increase your fitness and be fun. If any exercise causes pain, stop it immediately or advise the instructor if you are in a class.
  
  
• Take care not to overheat as your body's response may be to divert blood flow from your baby and reduce the fetal heart rate. You should not exercise in high temperatures or high humidity. Choose a cooler time of the day to exercise. Always take a water bottle with you when you exercise, even in a pool ~ dehydration can still occur in water even though you don't notice it as much.
  
  
• Exercise in a heated pool can sometimes cause a drop in blood pressure. If you feel dizzy, or short of breath, take a break on the steps and place your head down towards your knees. For the same reason, you may want to sit for about 5 minutes before you race off after a class or swimming.
  
  
• Have a rest during exercise if you feel you need one. Remember to work at your own pace and do not compete if you are in a class situation. Your should be able to comfortably talk while you are exercising, to ensure that you are not working too hard. Do not push through pain or fatigue.
  
  
• It is important to take more time to warm up and cool down when you are pregnant, to prepare your body for exercise and to prevent blood pooling in your legs or leg cramps.
  
  
• Avoid suddenly stopping while exercising as this can cause low blood pressure, lightheadedness or fainting. If you need to stop exercising, keep your feet moving to help the blood flow back to the heart.
  
  
• Do not exercise if you are unwell or extremely fatigued.
  
  
• Remember that pain or shortness of breath should not be felt at any time. STOP exercising and seek advice if you experience any of the following:
  
  ~ Dizziness, faintness, headaches, blurred vision, nausea or vomiting.
  ~ Any kind of pain or numbness.
  ~ Discomfort or excess fatigue after you have exercised.
  ~ Vaginal bleeding, contractions, leaking of amniotic fluid, or reduced movements of your baby.

For more information, see MORE ABOUT EXERCISE IN PREGNANCY.