Physical activity during pregnancy is safe, with exercise proven to reduce the risk of excessive gestational weight gain, preterm birth, gestational diabetes, pre-eclampsia, and delivery and new-born complications. Exercising during pregnancy should be encouraged therefore to decrease pregnancy complications, and increase maternal physical and mental health.
Despite these known benefits, pregnancy is a time of marked decline in physical activity, with fewer than 30% of pregnant women meeting physical activity recommendations. The decline in physical activity may reflect anatomical and physiological changes, which can cause fatigue, discomfort, or fear of harm to the developing baby. Additionally, the reduction in physical activity may be due to confusion and misconceptions about what activity you can do while pregnant.
How much can I do while pregnant?
The public health guidelines in New Zealand recommend physical activity during pregnancy, accumulating to 150 moderate intensity minutes in a week. Ideally 20-30 minutes everyday is recommended, however if this is not possible, splitting the time over 3 or more days is sufficient.
You may be thinking…what is moderate intensity? If you have a heart rate monitor, it is approximately 120-140 beats per minute. However heart rate is variable depending on your age, your resting heart rate and other health factors. Therefore, recent reviews are now recommending a secondary intensity measurement tool. This could be either the ‘rate of perceived exertion scale’ or the talk test. On the rate of perceived exertion scale, 1 is sedentary (not moving) and 10 is maximal effort. Activities in the range of 3-7 are considered safe and are recommended for health benefits in pregnant women. The ‘talk test’ implies that you are comfortable to maintain a conversation during the physical activity, but you couldn’t sing.
If you were already physically active pre-pregnancy, then it is encouraged you continue, making sure you start slowly and warm-up first. It is important to note that you may need to modify activity as your pregnancy progresses. If you are not currently physically active, then start! Very active women, including semi-professional and professional athletes, should seek the advice of an experienced health care professional with specialist knowledge about the impact of vigorous-intensity activity on the health of the mother and baby, in partnership with their lead maternity carer.
What sort of exercise can I do while pregnant?
Aerobic exercise with some resistance training is recommended. Aerobic activity could include brisk walking, stationary cycling, swimming, aquarobics, pregnancy yoga and jogging. Resistance or strength training on at least two days each week is recommended, using body weight, light weights or resistance bands. While resistance training is recommended, heavy lifting and intense repetitive isometric exercises are not, as information about safety while pregnant is limited.
The NZ public health guidelines strongly advise avoiding activities that may increase the risk of falling, i.e. horseback riding, skiing, gymnastics. Additionally, activities that result in significant changes in barometric pressure should be avoided, i.e., scuba diving. Other activities to avoid include contact sports due to the contact risk, Olympic weight-lifting due to Valsalva risk and any exercise at altitude (>2500m).
It is advised to stay well hydrated while pregnant and exercising. Avoid getting too hot – avoid exercising in high temperatures and high humidity.
Contraindications to exercise while pregnant:
Trauma to the abdomen
Increase in core temperature.
Medical contraindications
Supine exercises – this is a relative contraindication and should be avoided after the 4-month mark. Additionally, it should be avoided if you feel dizzy, light-headed, nauseous or unwell when in this position. .
Things to look out for:
Leaking
Heaviness/dragging/pressure.
Pain
If you experience any of the above, please consult a health-care professional.
