Exercising in pregnancy is beneficial for both mother and baby. For those already exercising some adjustment may be required for your growing bump and it is always best to avoid significant physical discomfort. It is recommended that all pregnant women continue to partake in aerobic and strength-conditioning exercise as part of a healthy pregnancy. The UK Chief Medical officer’s recommendation is to aim for 150 minutes of moderate intensity exercise per week.
Benefits of exercise during pregnancy include:
- Improved sleep
- Improved mood
- Reduced rate of diabetes in pregnancy
- Avoidance of excessive weight gain in pregnancy
- Reduction in musculoskeletal and back pain
- Potential reduction in the length of labour
- Decreased constipation
Recommended exercise options include:
- Walking
- Swimming (avoid heated spas and hot hydrotherapy pools >35C )
- Jogging (if you jogged prior to pregnancy)
- Gentle spin
- Light to moderate strengthening
- Modified Pilates, Yoga
- Pelvic floor exercises
Activities it is best to avoid:
- Extreme, prolonged exercise and exercise in high temperatures (>32C)
- Activities with an increased risk of trauma : skiing, water skiing, surfing, off-road cycling, gymnastics, horse riding and contact sports such as ice hockey, boxing, football or basketball
- Scuba diving, Sky diving or vigorous exercise above 6000ft
- Activities involving lying in supine positions after the 1st trimester: e.g. yoga or pilates or exercise classes in supine positions. Most pregnancy specific yoga or pilates classes are safe as they do not include these positions and adjust accordingly.
- Hot yoga and pilates
- Heavy weight lifting and straining
- Sit ups after the first trimester.
When to stop exercising and seek review:
- Vaginal bleeding
- Regular painful contractions
- Leakage of amniotic fluid
- New shortness of breath before exercise
- Dizziness
- Headache
- Chest pain
- Muscle weakness affecting balance
- Calf pain or swelling
