Exercise in Pregnancy

• Types of Physical Activity

• Tips for Physical Activity in Pregnancy

• Precautions for Physical Activity in Pregnancy

Types of Physical Activity

Our level of physical activity usually falls into one of the following categories:

a. Sedentary activity

- Uses little energy because we are doing things like sitting or lying down watching TV, sitting in front of a computer, resting in bed, or reading.

b. Incidental activity

- Uses a moderate amount of energy because we are doing things like walking around the house/garden/shops, standing, climbing stairs, housework, light gardening, or cycling to the shops.

c. Planned or formal activity

- Uses a lot of energy because we are doing something to increase our heart rate and breathing e.g., brisk walking, fast swimming, jogging, cycling, taking an aerobics class, playing tennis, or doing resistance training like squats and weights.

Tips for Physical Activity During Pregnancy

1. Forget the saying "No pain, no gain" - all activity adds up.

2. Start by being sedentary less often (e.g., watch less TV, spend less time on the computer) and increase your incidental activity (e.g., walking around the house in TV ad breaks, getting up from your desk every ½ hour, parking further away from the shopping centre).

3. If you were active before pregnancy you should be able to continue the same level of activity to maintain your fitness however, seek advice from a physiotherapist or sports physiologist to check the suitability of your current exercise program.

Later in pregnancy you may need to reduce the intensity of activity, and change the activity type, but try to maintain the regularity.

4. If you are beginning to build in planned exercise follow this guide to ensure you're not pushing yourself too hard, too soon:

- Frequency:

Begin with exercising 3x per week and gradually progress to 4x per week if you are out of practice.

- Intensity:

Build up to exercising at a harder level and use the "Talk Test" to avoid overexertion during exercise i.e., if you cannot carry on a verbal conversation while doing the activity then the intensity is too high (unless you're swimming!).

- Duration:

Aim for a 10-15 min session, gradually progressing to 30-45 min, with rest breaks when required. Include a light 10-15 min warm-up before exercising and follow with 10-15 min of cool down and gentle stretching.

- Type:

Aim to participate in enjoyable, low-impact activities that use large muscle groups e.g., walking, stationary cycling, swimming, pilates, yoga, aquatic exercises, low impact aerobics.

5. Group exercise classes or exercising with a friend may be helpful when you are starting a new exercise regime.

Exercising with other pregnant women can improve your motivation and, most importantly, provide another way to schedule exercise into your day. It may be helpful to look up pregnancy group exercise classes in your local area or schedule a routine exercise date with a friend.

Precautions for Physical Activity in Pregnancy

-  Avoid over-heating by exercising in hot weather. If it is hot, exercise in the evening or morning or inside with air-conditioning. Always avoid exercise if you have a fever.

-  Avoid over-exerting yourself

-  Use the "Talk Test"

-  Ensure you warm-up and cool-down for each exercise session.

-  Avoid doing exercises on your back after 16 weeks pregnancy as the weight of the baby can reduce blood flow back to your heart.

-  Be careful not to overstretch your ligaments or joints (they are loosened by pregnancy hormones) by doing low impact activities.

-  Stop exercise and see your GP if you experience any of the following symptoms:

• Dizziness, headache, or feeling faint
• Chest pain or excessive shortness of breath
• Vaginal bleeding/fluid loss