So, exercise in pregnancy is an exceptionally good thing for you and your developing baby, but working out what is right for you both can leave you with questions. Today we plan to address some of the reasons for exercising while pregnant, look at what forms of exercise are safe in pregnancy, and also highlight when you should cease exercising and seek an opinion from your obstetric team.

Exercise Guidelines for Pregnancy

It is important to remain active during your pregnancy. In general, regular exercise is safe during pregnancy and is recommended by your antenatal healthcare team. Exceptions are those whose GP or obstetrician has advised otherwise. If you are in doubt at any stage of your pregnancy if it is safe to be exercising, then please get a check-up with your team before continuing or commencing exercise.

There are so many benefits to exercising in pregnancy. For example exercising during your pregnancy has the capacity to increase your energy levels, improve your mood, aid sleep patterns, improve posture, prevent backache and help to regulate a healthy weight gain over the course of your pregnancy. Regular exercise may also help prevent gestational diabetes, and manage diabetes in those where it is present. Exercise prior to and after the birth also helps to get the body to get back into shape more quickly.

General Guidelines for Exercise in Pregnancy

DO:

1) Aim for low impact exercise (e.g. Walking, Antenatal Pilates, Antenatal Yoga).

2) Exercise for a minimum of 30-40 minutes most days of the week (ideally at least 5 days per week, totalling 150 minutes per week or more) to improve aerobic capacity.

3) Exercise in multiple shorter sessions (of at least 10 minutes) if required.

4) Self-regulate both intensity and duration of exercise as the pregnancy progresses. You should be able to complete a sentence between breaths at all times while exercising.

5) Wear supportive clothing and footwear to reduce stress on your body.

6) Avoid dehydration and overheating. In pregnancy you should aim to drink 1.5- 2litres of fluid daily. However, when exercising in pregnancy you should drink a little extra; aim to drink 2 glasses 2 hours before exercising, a small cup of water every 15- 20 minutes during exercise and 2 more glasses of water after exercising, especially in warm weather.

7) It is important to both warm-up and cool-down when exercising.

8) Take care when stretching to avoid overstretching because of the hormonal effects on your ligaments.

9) Keep up regular Pelvic Floor Exercises. If you are unsure of these please contact a Chartered Physiotherapist who specialises in Women’s Health.

Avoid:

1) Exercising to the point of fatigue.

2) Doing unmodified sit ups or planks during pregnancy.

3) Doing inverted poses in yoga classes.

4) Taking up a completely new exercise in the first trimester of pregnancy.

STOP exercising (and contact your antenatal health team) if you experience: • Vaginal bleeding • Leakage of amniotic fluid • Calf pain or swelling • Chest pain • Abdominal pain • Persistent headache • Dizziness, faintness, palpitations • Worsening Low Back Pain (LBP) or pelvic pain with exercise

Exercise should ultimately be enjoyable, and there are so many different ways in which we can safely exercise in pregnancy that there is something out there for everyone. Please contact your Women’s Health Physiotherapist or obstetric team should you require any specific exercise advice.

Sarah Bevan is a Chartered Physiotherapist with a special interest in Pelvic Health. She is available for consultation at Dun Laoghaire Physiotherapy & Sports Injury Clinic. Sarah also leads Ante-Natal and Post-Natal Pilates Classes in the Dun Laoghaire Area. Sarah is contactable at info@dunlaoghairephysiotherapy.com or www.dunlaoghairephysiotherapy.com & 01-9120067, 087-9940313\