Staying physically active during Pregnancy
With the average age of first time mothers slowly increasing over the last two decades many women are starting their much wanted families later and are anxious about staying safe and protecting their unborn child. Exercise and movement is important at all stages in life, this is no different during pregnancy however many women are unsure about how much activity they should be doing or what kind of activity is best.
We are going to be answering some common questions asked by many soon to be mums about the effects and guidelines surrounding physical activity during pregnancy, using an evidence based approach. Including:
Why you should stay physically active during pregnancy,
What types of exercise you should be participating in
How much exercise you should be doing.
Benefits of remaining physically active while pregnant:
Keeping physically active while pregnant is safe and brings many health benefits for the woman and her unborn child. These include (but are not limited to):
Improved cardiovascular function for the mother
Reduced risk of gestational diabetes, preeclampsia, and caesarean birth
Supporting a healthy weight gain during pregnancy
Improved strength and lean muscle mass
Improved sense of well-being
Reduced back and pelvic pain
How much exercise is safe to complete during pregnancy?
The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) proposed some evidence-based guidelines for participating in physical activity during a normal pregnancy. These include:
Performing at least 30 minutes of physical activity per day (less if previously inactive). This might mean a quick walk during your lunch break, an exercise circuit in your living room,
Participating in 150-300 minutes of moderate intensity exercise per week. If the pregnant woman was previously exercising, she can continue to complete 75-100 minutes of vigorous intensity per week.
Exercise intensity can be judged by using the ‘talk test’. In moderate intensity activities, women should be able to carry out a conversation, while in vigorous activities they would find this difficult (Artal, R. 2019).
What type of training should be completed?
Training should include a combination of aerobic and strength exercises, tailored depending on how active the woman was pre-pregnancy.
Some examples of the types of exercise that are safe to complete include (but aren’t limited to) walking, yoga, jogging, swimming, dancing and pilates. Strength training at least two days a week using body weight, light weights or resistance bands is also recommended. It is important to tailor the type, duration, intensity and frequency of exercise to the individual and the stage of pregnancy they are in. Remember your healthcare providers are there to help so if you have any concerns ask them to find out what is safe and recommended for you!
REFERENCES:
ACOG Committee Opinion No. 650: Physical Activity and Exercise During Pregnancy and the Postpartum Period. (2015). Obstetrics and gynecology, 126(6), e135–e142. https://doi.org/10.1097/AOG.0000000000001214
Prather, H., Spitznagle, T. and Hunt, D. (2012), Benefits of Exercise During Pregnancy. PM&R, 4: 845-850. https://doi.org/10.1016/j.pmrj.2012.07.012
Brown WJ, Hayman M, Haakstad LAH, Mielke GI et al. Evidence-based physical activity guidelines for pregnant women. Report for the Australian Government Department of Health, March 2020. Canberra: Australian Government Department of Health.