Safely Navigating Exercise During Pregnancy: A Comprehensive Guide

Welcome to Surf Coast Physiotherapy and Pilates, your trusted partner in maintaining a healthy and active lifestyle throughout your pregnancy journey. We understand the importance of safe and effective exercise during this transformative period, both for your well-being and the health of your baby. Let's delve into the benefits, recommendations, and precautions associated with exercise in pregnancy.

Benefits of Exercise in Pregnancy:

1. Physical Health Benefits:

• Reduced back and pelvic pain.

• Preparation for the physical demands of labour and motherhood.

• Assists in postpartum recovery.

• Decreased risk of pregnancy complications such as gestational diabetes (GDM), pre-eclampsia, high blood pressure, and excessive gestational weight gain.

Managing Gestational Diabetes (GDM): Exercise plays a crucial role in managing blood glucose levels, reducing the risks associated with hyperglycemia for both the mother and the baby. Together with a healthy diet, it can often suffice to manage GDM without additional medication.

2. Mental Health Benefits:

• Release of endorphins, aiding stress management.

• Reduced risk of perinatal anxiety and depression.

• Improved sleep quality.

3. Tailored Exercise Programs: Our experienced physiotherapists offer pregnancy-specific classes designed to address the unique needs of each trimester, ensuring a safe and effective workout tailored to your individual requirements.

Exercise Recommendations:

1. Pre-pregnancy Activity Levels: If you were active before pregnancy, it's generally safe to maintain your pre-pregnancy activity levels during most cases. For those who were less active, starting with gentle exercises like walking or swimming and gradually increasing intensity is advised.

2. Recommended Activity Levels: It is recommended that you remain active most days, preferably every day, to a weekly total of either:

• 2.5 to 5 hours of moderate intensity physical activity

• 1.25 to 2.5 hours of vigorous intensity physical activity

• an equivalent combination of moderate and vigorous activities.

Muscle-strengthening activities should be performed at least twice a week, along with pelvic floor exercises to prepare for birth and reduce the pushing stage of labour.

3. Nutrition and Hydration: Maintain a balanced diet and ensure adequate hydration before and during exercise. Consuming carbohydrates 1-2 hours before exercising can help manage sugar fluctuations, while staying hydrated is essential for overall well-being.

4. Supportive Gear: Invest in a supportive sports bra to ensure comfort and minimise back discomfort. Avoid underwire bras due to changes in breast size during pregnancy.

Taking Care of Abdominals: While strong abdominal exercises like crunches are generally avoided during pregnancy, focus on deep core work with proper technique to support your body's changing needs.

Precautions and Red Flags:

1. Consultation: Always consult your doctor and a women's health physiotherapist before starting any exercise regimen during pregnancy.

2. Warning Signs: Be mindful of warning signs such as excessive shortness of breath, persistent uterine contractions, chest pain, severe headache, or vaginal bleeding. Cease exercise immediately and seek medical attention if any of these symptoms occur.

3. Exercise Restrictions: Certain medical conditions and pregnancy complications may require exercise restrictions or modifications. It's essential to communicate any changes or concerns with your healthcare provider and physiotherapist throughout your pregnancy.

Pregnancy is a unique journey, and staying active can contribute significantly to your overall well-being. By following tailored exercise programs, maintaining open communication with healthcare providers, and listening to your body, you can enjoy a safe and fulfilling exercise routine during this exciting time of life. At Surf Coast Physiotherapy and Pilates, we're here to support you every step of the way. Get in touch with us to explore our supervised pregnancy exercise options and personalised physiotherapy services.

Embrace the joy of movement and nurture your health throughout your pregnancy journey!

Check out our extensive ‘guide to exercise in pregnancy’ download, via the resources section on our website.