Exercise is very beneficial during pregnancy and can actually help to prepare you for labour and prevent complications. It is perfectly safe to exercise during pregnancy, as long as activities are performed at an appropriate level for you and your body. Please note, if you have been given restrictions by a health care professional regarding exercise, it is important to adhere to said restrictions.
What are the benefits of regular exercise during pregnancy?
- Increased energy
- Improved fitness
- Reduced back and pelvic pain
- Stress relief
How much should you exercise?
- 30 minutes, 3-4 days per week
What kinds of exercise are appropriate?
- Pilates for pregnancy
- Gentle yoga
- Pelvic floor exercises
What exercises should you avoid?
- Heavy weights (excessive pressure on core and pelvic floor)
- High impact exercise (e.g. netball or aerobics – this can put too much pressure on your joints or cause your core temperature to rise to an unsafe level for your baby)
- Wide and/or deep squats and lunges (excessive pressure on pelvic floor)
- Significant changes in pressure (eg. swimming in very deep in water)
- Anything which brings on the following symptoms
What are warning signs you need to look out for?
- Dizziness or feeling faint
- Chest pain
- Calf pain or swelling
- Cramping in the lower abdomen
- Feeling too hot.
If any of these symptoms occur, ensure you contact your doctor, midwife or physiotherapist.
During this time, it is important to remember that your body is creating and carrying another being. Listen to your body so that you don’t push yourself too hard. Just keep yourself moving within your own capacity.
If you are pregnant and would like to start Pilates with us or would like some advice on what exercise would be appropriate for you based on your previous exercise levels, previous/current injuries or any pregnancy-related conditions, call us on 8555 4099 to make an appointment with one of our Physiotherapists, or click here to book online.
Post written by Lily Percoco (Work Experience Student) and Meg Doyle (Physiotherapist)