All women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during and after pregnancy. You should continue to follow the guidelines for adults, and add pelvic floor exercises. You might need to modify your exercises as your body changes during pregnancy.
Recommendations:
If you and your baby are healthy, you should aim to meet:
– A session of moderate-intensity exercise on all or most days of the week (totalling 150 minutes)
– Muscle strengthening activities at least 2 days each week
– Pelvic floor exercises daily
If you have no exercised before we recommend building up slowly. Start with low impact exercise such as walking, swimming or stationary cycling.
Safe activities in pregnancy:
- Walking
- Swimming
- Stationary bike
- Low impact aerobics
- Modified Pilates
- Modified Yoga
- Running or jogging
- Resistance or body weight strength training
Things to avoid:
- Sports or activities where there is a high risk of bumping your bump, or falling, such as: netball, football, basketball, skiing, horse riding.
- Activities where you may overheat such as hot yoga or pilates, or a spa.
- Anything that gives you pain or discomfort.
Intensity:
In pregnancy your heart rate is an unreliable indicator of exercise intensity. We recommend using the “talk test, which is working at an intensity where you can hold a conversation.
Warning signs to stop exercise:
- Vaginal bleeding
- Dizziness or headaches
- Excessive pain or discomfort
- Nausea or vomiting
- Decreased movement of your baby
Our very experienced and passionate pelvic physios can help you with your health and fitness, and preparation for delivery. They can guide you through your pregnancy for all matters regarding pelvic floor, core and exercise.
For more information: DHS https://www.health.gov.au/health-topics/physical-activity-and-exercise/pregnancy