Benefits of Staying Active During Pregnancy

Exercise during pregnancy can:

• Improve cardiovascular fitness

• Strengthen pelvic floor muscles, reducing the risk of incontinence

• Minimize pregnancy-related back pain

• Reduce the risk of gestational diabetes and hypertension

• Improve mental health and reduce anxiety

It is recommended for pregnant women to be active on most, if not all, days of the week with a combination of moderate to high intensity exercise, and at least two days per week of muscle strengthening exercises unless otherwise advised by their doctor (RANZCOG, 2013).

First Trimester (Weeks 1-12)

During the first trimester, energy levels may fluctuate, and symptoms like nausea and fatigue can be challenging. Focus on gentle exercises that keep you moving without overexertion. At this stage, it’s safe to continue most pre-pregnancy workouts, provided you listen to your body and avoid excessive strain. Your blood volume increases very quickly by around 30-50% in a normal pregnancy so take care to avoid dizziness.

Safe Exercises for the First Trimester:

1. Walking: A simple, low-impact way to stay active without overexerting yourself. Walking helps improve cardiovascular fitness and is easy to adjust based on your energy levels.

2. Swimming: This is an excellent full-body workout that supports your joints and relieves swelling. Research indicates that swimming can reduce pregnancy-related back pain and improve circulation.

3. Pelvic Floor Muscle Training (PFMT): Start or continue pelvic floor exercises. Strong pelvic floor muscles reduce the risk of urinary incontinence and pelvic organ prolapse during and after pregnancy. Studies show that women who perform PFMT during pregnancy are less likely to experience postpartum incontinence (Level 1 evidence) . Aim for three sets of 8-12 contractions daily with a complete relaxation phase between each contraction.

4. Prenatal Pilates: Pilates can improve flexibility, reduce stress, and strengthen muscles. Be sure to avoid poses that involve lying flat on your back or deep twists.

Exercise Tips for the First Trimester:

• Stay hydrated and avoid overheating, as your body is working hard to adjust to pregnancy. As a general rule, exercise in temperatures above 38 degrees celsius is not recommended during pregnancy.

• Take it easy if you experience fatigue; gentle movements are still beneficial.

• Avoid exercises with a high risk of downward pressure, falling or injury, such as overhead press, skiing or contact sports.

Second Trimester (Weeks 13-26)

In the second trimester, many women experience a resurgence of energy and feel more comfortable exercising. However, as your belly grows, certain modifications may be necessary to ensure your safety and comfort. Focus on exercises that build strength and maintain cardiovascular health.

Safe Exercises for the Second Trimester:

1. Strength Training: Incorporating light strength training can help you maintain muscle mass and prepare for the physical demands of labor and motherhood. Focus on low-weight, high-repetition exercises targeting major muscle groups, including legs, arms, and core. A Cochrane review found that strength training during pregnancy is beneficial for maintaining overall fitness and reducing lower back pain.

2. Stationary Cycling: If you enjoyed cycling before pregnancy, a stationary bike is a safe alternative that reduces the risk of falls while providing an excellent cardiovascular workout.

3. Modified Planks: Strengthening your core muscles can reduce back pain and support your growing belly. Modified planks or side plank on knees are safe and effective options. Avoid exercises that involve lying flat on your back for extended periods, as this can restrict blood flow to your baby.

4. Prenatal Pilates: Pilates focuses on strengthening core muscles and improving posture. Studies show that prenatal Pilates reduces pregnancy-related musculoskeletal pain and improves overall function.

Exercise Tips for the Second Trimester:

• As your baby grows, you may need to adjust exercises to accommodate changes in your balance.

• Avoid exercises that involve lying on your back or belly, as these can place unnecessary pressure on your organs.

• Wear supportive footwear and clothing to stay comfortable during workouts, avoid underwear and pants that dig in half way up your bump.

Third Trimester (Weeks 27-40)

In the third trimester, your body undergoes the most significant physical changes, and staying active can help manage discomfort, swelling, and fatigue. However, the focus should be on gentle, low-impact exercises that prioritise pelvic floor health and prepare your body for labor.

Safe Exercises for the Third Trimester:

1. Prenatal Pilates and Stretching: Pilates and dynamic stretching can help relieve tension, improve flexibility, reduce anxiety and prepare your body for labor.

2. Swimming and Water Aerobics: Water-based exercises are ideal for the third trimester, as they reduce pressure on your joints and help alleviate swelling. Swimming can also improve circulation and reduce the discomfort caused by weight gain.

3. Pelvic Floor Exercises (PFMT): Continue to focus on your pelvic floor muscles, as strengthening these muscles will aid in labor and postpartum recovery. Research has consistently shown that regular pelvic floor exercises during pregnancy reduce the risk of urinary incontinence during and after childbirth.

4. Pelvic Tilts: These exercises can help relieve lower back pain and prepare your body for labor by gently engaging your core and pelvic muscles. To perform a pelvic tilt, stand with your back against a wall, bend your knees slightly, and tilt your pelvis upward.

Exercise Tips for the Third Trimester:

• Avoid any exercises that involve high-impact movements or excessive twisting.

• Focus on breathing techniques, which can be helpful during labor.

• Use props, like chairs or walls, for additional support during standing exercises.

General Exercise Guidelines for Pregnancy

• Warm up and cool down: Always start with a gentle warm-up to prepare your muscles and cool down after your workout to promote recovery.

• Listen to your body: If you feel any pain, dizziness, shortness of breath, or discomfort, stop exercising and consult your healthcare provider.

• Stay hydrated: Drink plenty of water before, during, and after your workouts.

• Modify as needed: As your pregnancy progresses, modify exercises to accommodate changes in your body.

Conclusion

Exercise during pregnancy is not only safe but beneficial for both you and your baby. By following a tailored exercise routine throughout each trimester, you can stay fit, manage common pregnancy discomforts, and prepare your body for childbirth. Focus on exercises that strengthen your pelvic floor, improve your cardiovascular health, and promote overall well-being. Remember, every pregnancy is unique, so always listen to your body and consult with your healthcare provider before making any changes to your fitness routine.