Exercise in Pregnancy
Regular exercise is very important for general health and wellbeing for you and your baby during your pregnancy. But, the physical changes experienced during pregnancy need to be taken into consideration when planning an exercise routine.
With the increased weight gain and change in body shape, a pregnant woman’s sense of balance and coordination can be affected. The joints and ligaments become looser due to hormonal changes which can potentially increasing risk of injury. In addition, the heart rate, breathing rate and the core body temperature are increased in pregnancy.
Maintaining healthy exercise in pregnancy, while allowing for the changes that occur, is important. Talk with our physiotherapist for your personalised exercise program that adapts to your changing needs.
Top Tips for Exercising while Pregnant
- Drink plenty of water when exercising
- Wear cool, comfortable, loose fitting clothes and a good supporting bra.
- Exercise in a well ventilated area.
- Do a warm up stretching routine.
- Be aware of your physical limitations.
- Avoid hot tubs, saunas and spas.
- Don’t exercise if you feel unwell or have a temperature.
- Avoid exercise after 20 weeks lying flat on your back
- Avoid prolonged periods of standing
- Avoid sudden jerky movements such as bouncing, jumping or sudden changes in direction
- Do pelvic floor exercises
Join an Exercise Class
- Pilates, Yoga
- Aerobics
- Aqua
- Walking, swimming, jogging
- Physiotherapy exercise classes and pelvic floor exercises
Contact your Obstetrician
- pain
- bleeding
- chest pain
- shortness of breath
- uterine contractions
- abdominal pain
- decreased fetal movements or
- bleeding
If you have a complicated pregnancy (e.g. twins, placenta praevia, persistent bleeding) you may be advised not to exercise or to modify your exercise.
Read more about exercise during pregnancy from the Royal Australian and New Zealand College of Obstetrics and Gynaecology.
Read more about exercise after pregnancy from Pregnancy, Birth & Baby.
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