Pregnancy - exercise
pregnancy; exercise; horse-riding; riding; scuba; diving; skiing; ice-skating; skating; bleeding; cramps; dizziness; tennis; jogging; walking; swimming; tai; chi; aerobics; cycling; netball;
Contents
Women often ask if they should continue their usual exercise in pregnancy. In general, yes! Exercise in pregnancy is good as it promotes muscle tone, strength and endurance. It helps prepare for the stress of labour and can make it easier to get back into shape after your baby is born. Being active can reduce the discomfort of backache, fatigue and constipation and can even help you sleep better.
However, it is best to talk to your doctor at the beginning of your pregnancy to discuss what exercise is suitable for you.
- Exercise in pregnancy is usually good for you, but sometimes it is not a good idea, or if you do exercise it should be limited
- if there is a risk of your baby coming too soon (premature)
- if you have high blood pressure or develop high blood pressure during the pregnancy.
What type of exercise?
If you have been exercising prior to pregnancy you may need to change the way you do some things. The basic rule is to listen to your body and don't overdo it.
Activities that are especially suitable during pregnancy include moderate intensity walking, swimming, dancing, gentle stretching, yoga, tai chi and stationary cycling.
It is not a good idea to take up strenuous sports such as outdoor cycling, tennis or jogging, especially if you have never done them before. If you have been involved in these types of activities before you were pregnant, have a chat to your doctor or midwife about how long and how vigorously you should continue with these sports.
Pelvic floor exercises
Pregnancy and childbirth can weaken your pelvic floor muscles. It is important to do pelvic floor exercises to strengthen these muscles. These exercises should become part of your daily routine, not just while you are pregnant but throughout your life.
To see what the pelvic floor is and how to exercise these muscles, have a look at the SA Health - Pregnancy website 'Pelvic floor exercises'.
Taking care
- If you want to start exercising when you are pregnant you need to start with low level and build up to moderate exercise. If you have been very active before pregnancy you can exercise more during pregnancy than someone who was previously inactive.
- There is more risk of injury and low back pain due to changes in pregnancy because ligaments and joints are softer and your body weight is more towards the front causing problems with balance. See your doctor if you have ongoing or unusual pain.
- Be cautious with exercise such as tennis, netball or jogging as the movements needed could throw you off balance, especially in the last three months.
- Exercise where falls are common or can be very serious should be avoided, for example:
- downhill skiing (unless you are an expert)
- ice skating
- horse riding.
- Scuba diving is not recommended during pregnancy. It may lead to an increased risk of birth defects.
Exercise guidelines
- Take notice of your body. Only exercise if you are feeling healthy and energetic.
- Do not exercise on very hot days.
- Don't exercise during the hottest time of the day.
- Don't exercise to exhaustion - stop when you begin to feel tired.
- Drink plenty of water.
Don't exercise if you feel unwell (eg you have a fever or flu symptoms).
- Wear cool comfortable clothing, preferably natural fibres that breathe, such as cotton.
- Each exercise session should include a good warm-up and cool down time.
After the first three months you should avoid exercises that are done while flat on your back or when you need to stand in one spot for long periods, as either can reduce the flow of blood to the foetus (baby).
Stop exercising and consult your medical practitioner if you experience any of these symptoms during exercise:
- bleeding
- cramps
- faintness
- dizziness.
Resources
South Australia
Cochrane Collaboration Review 'Aerobic exercise for women during pregnancy' http://www.cochrane.org/reviews/en/ab000180.html
SA Health - Pregnancy Information - 'Exercise in pregnancy':
http://www.health.sa.gov.au/PREGNANCY/DesktopDefault.aspx?tabid=163
SA Health - Pregnancy Information - 'Pelvic floor exercises':
http://www.health.sa.gov.au/PREGNANCY/DesktopDefault.aspx?tabid=180
Scubadoc's Diving Medicine Online. 'Diving and Pregnancy':
http://www.scuba-doc.com/prgdiv.htm
The information on this site should not be used as an alternative to professional care. If you have a particular problem, see a doctor, or ring the Parent Helpline on 1300 364 100 (local call cost from anywhere in South Australia).
This topic may use 'he' and 'she' in turn - please change to suit your
child's sex.