Can I still exercise while I am pregnant? Is it safe?
These are common and important questions. Let’s take a look!
The first thing to do is dispel the myth that you are fragile on account of being pregnant. You can totally lift heavy stuff and engage in physical activity. With confidence :)
The second thing is our punch line today: exercise is not only safe, but extremely beneficial. The world health organization “strongly recommends” it too.
You get a ton of benefits from exercising during pregnancy. I’ll list a few of them:
Decreased risk of high blood pressure (preeclampsia) by 41%
A 38% reduction in Gestational hypertension and diabetes
Decreased instances of emergency C-sections
Decreased use of instruments (forceps and vacuums) during delivery
Less excessive weight gain
Decreases depressive symptoms
Decreases low back pain and pelvic girdle pain
And it’s safe! When performed appropriately, exercise is not associated with:
Miscarriage
Stillbirth
Neonatal death
Birth defects
Induction of labour or birth complications
So you’re not really the “exercising” type...
No problem. Physical activity doesn’t have to look like going to the gym, lifting weights, running, or playing sports. A brisk walk, yoga, water walking, gardening and house cleaning are all excellent forms of physical activity! And will confer the many benefits all the same.
General Recommendations:
Aim for 150 minutes of activity each week, over a minimum of 3 days per week.
Add variety to challenge your body. Try dancing, yoga, hiking, or walking on the trails!
Listen to your body – light-headedness, dizziness, and general feelings of unwell is your body’s way of telling you to slow down or change positions.
Consult your doctor or pelvic health physio for exercise guidance!
If you were previously inactive and want to get into exercising, start at a low intensity and progress up from there.
How can I safely exercise during my pregnancy?
First, make sure you’ve been cleared by your health care providers before getting started with your exercise routine.
Start off with an activity you already love -- maybe it's walking, dancing, swimming, or going to the gym!
Slowly increase the duration or intensity of exercise by 10% when you feel ready for more challenge.
Stop exercising if you notice any vaginal bleeding, painful contractions, amniotic fluid leakage, breathlessness while at rest, dizziness, or fainting.
What is I experience pain while exercising during pregnancy?
Slow down and change the type, duration, or frequency of activity.
Engage in low impact activities like yoga or tai chi.
Practice mindfulness and deep breathing.
Know that good sleep and healthy eating are important factors in pain management.
Get some help by visiting your pelvic floor physiotherapist!
Exercising during pregnancy is more than safe. Not exercising is the riskier proposition :)
Alisha Weih, Physiotherapist
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