If you’ve just fallen pregnant it’s natural to have questions about how it will impact your exercise routine. Many expectant mothers wonder ‘Is exercise safe during pregnancy? Can I have an active pregnancy?’
We had a chat with Grace Private physiotherapists, Debra Miller and Elle Pidgeon to explore the ins and outs of staying active while expecting, addressing common concerns and providing expert insights to help you navigate this important aspect of prenatal care.
Taking care of you and your baby is the top priority during pregnancy, but it can be hard to know what to do when you’re overwhelmed with so much information. The simple answer is yes, women experiencing uncomplicated pregnancies can exercise – it’s actually encouraged!
Before beginning any exercise during pregnancy, it’s important to talk to your doctor or obstetrician and a physiotherapist who knows about your individual condition. They can help you decide what’s best for you.
Exercising during pregnancy offers many benefits, including:
Because pregnancy is physically demanding, regular exercise can help you cope with the increased strain on your joints, muscles, heart and lungs. Engaging in regular exercise at the appropriate intensity can help reduce back pain, improve muscle tone, reduce leg cramps, swelling, and constipation, and enhance sleep patterns.
It’s common for women who exercise during pregnancy to experience reduced fatigue, improved mood, and less pain perception. Grace physiotherapists emphasise the importance of gentle stretching, toning, and maintaining good posture rather than rigorous fitness goals. This will help ensure your experience is both safe and enjoyable.
Always chat with your doctor or midwife before starting any exercise program. This is especially important if you have medical complications or didn’t exercise before your pregnancy. If you’re okay to exercise, adjustments to your routine may need to be made to fit your changing needs.
Your exercise routine should be modified to a mild to moderate intensity, exercising three times a week for 20-30 minutes per session – including warm-up and cool-down. Walking, swimming, and stationary cycling are suitable, but you’ll need to consult with your doctor or midwife if you want to run, play racquet sports or complete strength training.
Pelvic floor exercises are essential throughout pregnancy to support muscle strength. Being aware of pregnancy hormones and how they can affect joint and ligament stability can also help prevent injury and ensure a safer exercise experience.
During exercise you should:
When exercising during pregnancy you should:
At Grace Private, our highly-trained physiotherapists offer prenatal care, offering tailored support to expectant mothers throughout every trimester. Our goal is to empower you with the knowledge and tools to safely incorporate exercise into your routine, ensuring a smoother pregnancy journey and better preparation for childbirth.
Our physiotherapy care extends beyond your pregnancy, ensuring your health and well-being are also taken care of postpartum. Grace Private physiotherapists provide specialised support that encompasses relief for aches and pains, six-week postnatal check-ups, guidance for the gradual return to exercise and sports, attention to pelvic floor concerns, management of abdominal muscle separation, and assistance with bladder and bowel issues, including mastitis support.
Contact us to book an appointment online or call 07 5594 7632.
