Is Exercise Safe During Pregnancy?
Exercise during pregnancy is safe and recommended by all international organisations and guidelines (Savvaki et al., 2018).
The idea that exercise is harmful during pregnancy is outdated (Savvaki et al., 2018)
Physical activity has not been associated with miscarriage, stillbirth, neonatal death, preterm birth, birth complications, birth defects or low birth weight (Mottola et al., 2019).
In the United States 50% of women exercise while pregnant, but only 23% met the guideline recommendations. And in Greece, only 6.2% of expectant mothers exercised during pregnancy (Savvaki et al., 2018).
Benefits of Exercise During Pregnancy
There are many documented and well supported benefits of exercise during pregnancy!
For the mom, exercise can:
Prevent excess body fat and the development of diabetes mellitus
Result in improved physical condition
Result in a shorter duration of labour and a quicker recovery after childbirth.
Reduce the risk of pregnancy-induced hypertension, pre-eclampsia, and premature births (Savvaki et al., 2018).
Decrease chance of caesarean births and operative vaginal deliveries (Birsner & Gyamfi-Bannerman, 2020)
Reduce anxiety and depression and may be essential in preventing depressive disorders post-partum (Savvaki et al., 2018; Birsner & Gyamfi-Bannerman, 2020).
50% of pregnant women will experience low back pain at some point during their pregnancy, and it may prevent them from exercising (Davenport et al., 2019). Weight gain shifts the centre of gravity and causes increased lordosis and forces in the joints in the spine particularly during weight-bearing exercise (Birsner & Gyamfi-Bannerman, 2020). Pregnant women that exercise have decreased severity of back pain as it strengthens abdominal muscle that counteract the biomechanical changes of pregnancy (Davenport et al., 2019).
For your baby exercising can enhance the transfer of oxygen, reduce the risk of heart conditions later in life, and result in fewer newborn complications (Savvaki et al., 2018; Mottola et al., 2019).
The sounds and vibrational stimulus that happen during exercise can also accelerate the development of your baby’s brain. Babies who had a mother that exercised during her pregnancy have had better IQ tests and higher verbal abilities at the ages of 1 and 5 (Savvaki et al., 2018).
Considerations and Dos and Do Nots Regarding Exercise
All pregnant mothers should consult with their doctor prior to exercise to look for medical or obstetric complications (Savvaki et al., 2018).
Pregnant women need to consider the temperature, and humidity to prevent excess stress. The humidity should not be high, and the temperature should not be extreme (Savvaki et al., 2018).
Considerations for altitude should be considered, and Scuba diving should be avoided. (Savvaki et al., 2018).
Exercise Tips
It is suggested that pregnant women start with 15mintues of exercise 3 times per week, building up to 30minutes 2-4 times per week.
You should be able to talk, but not sing.
Aerobic and resistance training are very safe and help improve cardiorespiratory fitness. Women should use light weights and complete more repetitions.
You should avoid lying flat on their back and holding their breath.
Sports and physical contact run the risk of falls/blows to the abdomen. Consult your physiotherapist or Doctor if you have any questions about this.
Walking, stationary cycling, aerobic classes, and hydrotherapy are all good options.
Wear light, comfortable clothes, and good footwear.
Include a warm-up and a cool down.
Avoid sudden changes in movement, and positions that put a lot of stress on the abdominals and pelvic floor (Curls, sit ups, etc).
Stay in a comfortable range of movement and do what is comfortable for you.
**Please note, that this article should not be used in place of medical advice from your doctor or consultant. If you have any questions, do not hesitate to talk to your physiotherapist or doctor**
Here at Ballsbridge Physiotherapy Clinic in Dublin 4, our expert physiotherapists can help you through your pregnancy and exercise journey. They can help set up a safe plan to keep you moving and manage any pregnancy related aches and pain. If interested, give us a call or book online today.
References and Resources
American College of Obstetricians and Gynaecologists Physical Activity and Exercise during Pregnancy and Postpartum Period Guidelines (Birsner & Gyamfi-Bannerman, 2020)
Exercise for the prevention and treatment of low back, pelvic girdle and lumbopelvic pain during pregnancy: a systematic review and meta-analysis (Davenport et al., 2019)
2019 Canadian guideline for physical activity through pregnancy, British Journal of Sports Medicine (Mottola et al., 2019)
Guidelines for Exercise during normal pregnancy and gestational diabetes: a review of international recommendations (Savvaki at al., 2018)
Pregnancy Services
Here at Ballsbridge Physiotherapy Clinic, we want to support you in having a healthy and happy pregnancy. One of the best ways to prepare for pregnancy, both physically and mentally, is to become or remain physically active prior to, during and after pregnancy.