Exercising for two

There is one constant during pregnancy - and that is change! Your body undergoes significant physical, hormonal and emotional change as it prepares for the growth and delivery of a baby. Hormones play a significant role in preparing your body for childbirth and in the growth and development of a baby. In fact, a reproductive hormone, relaxin, is released throughout your body to make the ligaments in your pelvis lax in preparation for pregnancy and delivery.

The baby is rapidly changing as they develop and grow from the initial stages of the size of a poppy seed to a plum to a grapefruit and, in the final weeks, to the size of a mini watermelon. During your pregnancy your mood and emotions may change as you experience fatigue, nausea, heartburn and you learn to navigate this daunting, yet magical, period of your life.

So, does the way you exercise need to change?

In general, for low-risk pregnant women, exercise is both safe, beneficial and highly recommended. Whilst there are some modifications and signs to be aware of, exercise can, and is encouraged to, continue throughout pregnancy. Of course, if you have medical complications, you should seek advice from your health care professional before commencing exercise.

There are many benefits from exercise during pregnancy. These include:

· Reducing the risk of gestational diabetes

· Preparing for labour and recovery

· Strengthening pelvic floor or musculoskeletal issues

· Managing anxiety and depression

· Lowering incidence of gestational hypertension or preeclampsia

Recommendations

Based on your pre-pregnancy exercise levels, the guidelines recommend to achieve exercise levels per week of either:

· 2.5 to 5 hours of moderate intensity physical activity

· 1.25 to 2.5 hours of vigorous intensity physical activity

· Muscle strengthening activities at least 2 days each week

Remember, some activity is better than none! Always listen to your body and make adjustments as you need. This is particularly relevant during the first trimester if you are experiencing morning sickness and fatigue.

Talk Test

During pregnancy your resting heart rate is elevated and you may notice getting out of breath more easily. When exercising, wearing a Smartwatch or heart rate monitor will allow you to keep track of your heart rate. An alternative tool to measure an appropriate level of exercise intensity is the Talk Test - can you comfortably hold a conversation whilst exercising?

Exercise

In the absence of contraindications or medical complications, pregnancy is a great opportunity to exercise for the health and wellbeing of yourself and baby. As a general rule of thumb, your pre- pregnancy exercise choices are an excellent indication of appropriate exercise choices during pregnancy - this probably isn’t the time to start running marathons or ballroom dancing, but it certainly is a time to commence activity if this is not already part of your routine.

Some suggestions include:

· Pilates (mat & reformer)

· Resistance training with weights

· Swimming, walking & cycling

· Dancing

· Stretching exercises

· Running - if you were running pre- pregnancy then, yes, indeed, the British Journal of Sports Medicine recommend continuing running during pregnancy.

Prenatal Exercise Guidelines

Exercise has many benefits during pregnancy, however, here are some key considerations to familiarise yourself with:

· Maintain hydration - drink water before, during and after exercise

· Avoid hot or humid environments - no Bikram or hot yoga/Pilates

· Avoid exercise that has a high risk of falling or collision - contact sports or super fancy moves on the reformer may increase risk of falling

· No breath holding

· Avoid prolonged isometric contractions such as planks - dynamic movement is a way around this

· Avoid significant changes in pressure (such as sky diving or scuba diving)

· Avoid supine exercises (laying on your back) after the first trimester

The Warning Signs To Stop Exercise

If you experience any of the below symptoms stop the exercise or activity and seek advice from your healthcare professional immediately:

· Vaginal bleeding

· Abdominal pain/painful contractions

· Amniotic fluid leakage

· Dizziness, headache, shortness of breath before exertion

· Chest pain

· Calf pain or swelling

Whilst there are some modifications and general warning signs to be aware of, physical activity and exercise is safe and beneficial to the health and wellbeing of both mother and baby. Pregnancy can be a daunting period with so much information and potential misinformation available, however, the guidelines support continuing or initiating exercise during pregnancy. The type, duration and intensity will vary from person to person; however, this is just the same for non-pregnant women which will vary from person to person. Exercise during pregnancy is preparing yourself for labour, postpartum recovery and let’s not forget the main event - the arrival of your baby!