How to stay active during pregnancy
Planning to start a family is a very exciting time in life, but for some women it can also be filled with anxiety and worry. Am I doing the right thing? Is this going to affect my baby? How do I have the best chance at a healthy pregnancy? When it comes to pregnancy there are a lot of things that are out of our control. However, luckily there are a lot of things you can do to to stay active during your pregnancy, that will help reduce pain and discomfort.
Be physically active before pregnancy
If you are planning to become pregnant being physically active has huge benefits for not only you but also your future baby. The fitter and stronger you are prior to conceiving, the less likely you are to experience side effects such as pre-eclampsia, gestational diabetes and incontinence during your pregnancy.
If you are not already pregnant, I recommend following the Australian Government Guidelines for physical activity in adults which are:
- Being active on most if not all days of the week including:
- 2.5 to 5 hours of moderate intensity physical activity – such as a brisk walk, golf, mowing the lawn or swimming
- 1.25 to 2.5 hours of vigorous intensity physical activity – such as jogging, aerobics, fast cycling, soccer or netball
- an equivalent combination of moderate and vigorous activities.
- Completing 2 days per week of muscle strengthening activities such as lifting weights, push ups, squats or household chores that involve lifting, carrying or digging.
(Department of Health & Aged Care, 2021)
The most important thing about exercise is that you find something you enjoy, that way you’re more likely to actually do it (like how most of us pay for a gym membership we never use…guilty!).
Physical activity if you are already pregnant:
It can be like the wild west out there if you are already pregnant and trying to find exercise advice. There are so many myths and out of date information out there about being active during pregnancy, that it can be hard to know who to trust.
If you have a normal, low risk pregnancy, the Australian Government exercise guidelines for pregnancy are pretty much the same as those for adults:
- Being active most days, preferably every day, to a weekly total of either:
- 2.5 to 5 hours of moderate intensity physical activity (being able to talk whilst doing these activities)
- 1.25 to 2.5 hours of vigorous intensity physical activity (not being able to talk easily whilst doing these activities)
- an equivalent combination of moderate and vigorous activities.
- Do muscle strengthening activities at least 2 days each week. Aim to do strengthening activities, such as light resistance training or bodyweight exercises.
(Department of Health and Ageing, 2021).
ESSA (Exercise & Sports Science Australia) also has a pregnancy screening tool you can look through and discuss with your health practitioner to see what type of exercise is right for you during your pregnancy.
Some common complications that require health professional input before exercise include (but are not limited to):
- Incompetent cervix
- Ruptured membranes
- Placenta previa
- Persistent bleeding
- Pre-eclampsia.
If you aren’t sure if you have a normal low risk pregnancy, or if you have some pregnancy complications, consider speaking to your health professional such as your GP, OBGYN, midwife or women’s/pelvic health physio about what exercise you should be doing.
Do your pelvic floor exercises!
No matter if you are planning to be or already are pregnant, now is the perfect time to start pelvic floor exercises. Pelvic floor exercises completed whilst pregnant have so many benefits, including reducing the risk of incontinence during and after pregnancy (Department of Health and Ageing, 2021).
How to squeeze your pelvic floor muscles:
- Squeeze the muscles around your anus as if you are holding in wind. Studies have shown that this cue is the most effective for the majority of people.
- Try starting with 10 x 2-3 second holds completed three times a day, and slowly build up to 10 x 8-10 second holds three times a day.
If you’re not sure that you’re doing your pelvic floor exercises correctly, book in to see a women’s & pelvic health physiotherapist for an assessment. You can book here to see me if you live in the Yarra Valley area and are in the market for a pelvic health physio.
If you liked this article, how about learning about some common health myths during pregnancy?
References:
Department of Health and Ageing (2021). Physical activity and exercise during pregnancy. Retrieved from: https://www.health.gov.au/topics/physical-activity-and-exercise/pregnancy
Department of Health and Ageing (2021). Physical activity and exercise for all adults. Retrieved from: https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years
Exercise and Sports Science Australia (2021). Screening Tool – Physical Activity / Exercise During Pregnancy. Retrieved from: https://www.essa.org.au/Public/Public/ABOUT_ESSA/Pre-Exercise_Screening_Systems.aspx
How to return to running safely after having a baby
Did you know that the pelvic floor muscles cope with forces from 1.5 – 3 x your body weight whilst running? For an average 70kg woman that is 105 – 210kg worth of force going through your pelvic floor. Here is a guide to help guide you back to running safely, whether you’ve JUST had…
Pelvic health physio appointment – what to expect
Never seen a pelvic health physio before and not sure what to expect? If it’s your first time seeing a pelvic health physio, or you’re just curious about what we do, I don’t blame you for wanting to learn more before coming in for an appointment. Pelvic health physios work with people to manage health…
Why you should see a pelvic health physio before you give birth
These days it is becoming a lot more common to see a pelvic health physio after you’ve given birth, which is an amazing step forward for women’s health. BUT there are so many benefits to seeing a pelvic health physio BEFORE you give birth, during the second and/or third trimester, no matter if you’re planning…
Exercise during pregnancy
How should you be exercising during pregnancy? Are you confused about how much and what type of exercise to do during pregnancy? It’s no wonder! A quick google search will give you literally THOUSANDS of different pieces of advice from people all over the world. So who do you believe? In this article I give…
Prolapse: the physio guide
Have you been told you have a prolapse? Prolapse is extremely common, in fact it’s estimated that in Australia over half of women that have had more than one child have some form of prolapse. Whilst prolapse doesn’t get better on its own, there are treatments and supports available out there to help! Here is…
How to squeeze the pelvic floor muscles correctly
No idea whether you’re squeezing your pelvic floor muscles correctly? Well, you’re not alone. Research shows that more than 1 in 4 women incorrectly squeeze their pelvic floor muscles when assessed. The pelvic floor muscles are quite well hidden inside the pelvis, which makes them difficult to see without using a mirror or being assessed…
