There is a lot of ‘out there’ recommendations on how to exercise safely during pregnancy and what not to do. Don’t lift weights heavier than your bag, don’t start any new exercise program, avoid abdominal exercises altogether, as so on... It’s no wonder many women stop exercising due to the fear of the unknown and therefore movement.
The reality is most women are not well informed on this matter. In fact, there are numerous benefits to training in pregnancy and this is backed by scientific evidence. Research shows that mums who strength trained during pregnancy have:[1]
- Reduced risk of gestational diabetes
- Reduced risk of pre-term birth
- Decreased risk of gestational diabetes
- Decreased postpartum recovery time
- Reduced aches and pains, especially back and neck pain
- Decreased risk of urinary incontinence
- Improved management of weight during pregnancy and postpartum
- Prevention of improvement of symptoms of depression
- Maintenance of physical fitness
- Potentially reduced risk of requiring a c-section
- Potentially reduced risk of musculoskeletal injury
Additionally, movement can support the overall pregnancy experience by building strength and muscle mass, improving sleep, reducing physical discomfort, and improving psychological wellbeing.[2] Anecdotally, some women also find that exercise helps reduce or alleviate nausea, fatigue, morning sickness and headaches.
Physical activity may also be good for the baby, with new research suggesting that physical activity during pregnancy is linked with improved lung function in babies.[3] And of course, let’s not forget the positive general benefits of exercise[4],[5],[6] such as protecting against chronic disease, improving overall cardiovascular function, decreasing risk of coronary artery disease, decreasing blood pressure and heart rate at rest, improving maximal ability to use oxygen, and improving insulin sensitivity.
In my first pregnancy, I found exercise helped with alleviating my nausea, and in fact, I was able to do cardio and strength trained right up until the day before my daughter arrived without feeling fatigued. This wasn’t the case in my second pregnancy. I stopped running and jumping rope earlier on. I was also fatigued in the last trimester of my second pregnancy and ditched the weights and instead did gentle cardio and yoga in the two weeks preceding my due date.
I can appreciate there are still worries around exercise and risk of miscarriage, harming the baby and injury as examples. But it is important to highlight that evidence-based research has shown exercise is not related with an increased risk of maternal or perinatal adverse outcomes.
In fact, exercise during pregnancy is a great time to start. A well-balanced weekly prenatal training program may typically include (as your schedule allows)
- 2-4 days of strength training
- 1-5 days of cardiovascular exercise
- Additional restorative activities on non-training days
A strength training program should focus on the basic movement patterns: squat, hinge, lunge, push, pull, carry, rotation, anti-extension, anti-lateral flexion. These movement patterns are the most important in prenatal training because they have the greatest functional carry-over. The type of exercise and intensity should focus on your previous and current fitness level. While the benefits of cardiovascular training during pregnancy are clear, it is important to exercise safely – stay hydrated before, during and after the workout, wear loose and breathable clothing, and monitor for any signs of excessive fatigue, breathlessness, dizziness.
Always get medical clearance from your healthcare professional before engaging in a training program. A professional pre and postnatal coach will ask you to complete a Pregnancy Par-Q form on your induction to gain an understanding of any contraindications to exercise and be able to tailor a program safe for you. Lastly, remember, you should feel comfortable and enjoy the exercise and not feel stressed. Ask yourself, if it feels comfortable “keep going”. If it's uncomfortable “stop and seek advice”. What may have worked in one pregnancy may not work in subsequent pregnancies.
Please get in touch with any questions. I do 1-2-1 consults on adapting exercise for your pregnancy both in person and alongside personal training.
[1] Physical activity and exercise during pregnancy and the postpartum period: ACOG committee opinion summary, number 804. Obstet Gynecol. 2020 Apr; 135(4): 991-3. [2] Prather H, Spitznagle T, Hunt D. Benefits of exercise during pregnancy. PM R. 2012 Nov; 4(11): 845:50; quiz 850. [3] Physical activity during pregnancy is linked to lung function of offspring [internet]. [cited 2021 Sep 13]. Available from: https://www.eurekaalert.org/news-releases/927265 [4] Warburton DE, Charlesworth S, Ivey A, Nettlefold L, Bredin SS. A systematic review of the evidence for Canada’s Physical Activity Guidelines for Adults. Int J Behav Nutr Phys Act. 2010 May 11;7:39. [5] Smith DL, Fernhall B. Advanced Cardiovascular Exercise Physiology. Human Kinetics; 2011. 227p. [6] Kelley G, Tran ZV. Aerobic exercise and normotensive adults: a meta-analysis. Med Sci Sports Execr. 1995 Oct;27(10):1371-7.
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