Women who are pregnant without complication are encouraged to participate in aerobic and strength and conditioning exercises as part of a healthy lifestyle during their pregnancy. 

 

It is recommended that the individual aim to maintain a good fitness level without trying to reach peak fitness.

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Benefits of Exercise During Pregnancy

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Exercising during pregnancy helps improve physical and mental well-being whilst also assisting in maintaining a healthy weight. Furthermore, it also helps to reduce the risk of developing gestational diabetes.

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Risks of Exercise During Pregnancy

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There are currently no known adverse risks to a pregnant woman exercising and meeting the recommended of at least 150 minutes of moderate-physical activity per week.

As the body progresses through the pregnancy, the body goes through significant changes such as increased laxity of the joints, change of centre of gravity and an increased heart rate. Therefore, program modifications must be considered.

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Frequency and Intensity

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Pregnant women should aim to meet the recommended physical activity guidelines of 150 minutes moderate or 75 minutes of vigorous intensity exercise per week. There is no research to identify a ‘safe’ upper limit to exercise intensity.

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It is suggested that you use the ‘Talk Test’ as a guide for exercise intensity, You should be able to maintain a conversation whilst exercising, but not be able to sing.

 

 

Recommendations

 

• Stay well hydrated

• Wear comfortable and non-restrictive clothing

• Avoid overheating or raising body temperature too high eg. Avoid heavy sweating and reduce levels of exercise on hot or humid days

• Avoid contact sports and high-altitude exertion such as skiing or diving

• Avoid exercise in the supine position (on your back) after the first trimester

• Avoid rapid changes in direction

• Don’t exercise to the point of exertion

• If weight training, choose lighter weights and higher reps (avoid heavy weights)

• Avoid exercise if you feel ill

• If you don’t feel like exercising, don’t!

• Don’t increase the intensity of your exercise regime whilst pregnant and always work at less than 75% of your maximum heart rate

• If you develop a complication or illness during the pregnancy, please consult with your doctor before continuing
   

Recommended activities include:

• Walking

• Jogging

• Swimming

• Cycling

• Low-impact aerobic exercise

• Your regular exercise or sport as long as recommended changes are considered.