Exercise Tips During Pregnancy

First of all, congratulations to you! Pregnancy is such a wonderful journey and an exciting time for the family. At Livewell Health, we would love to help you have a healthy baby. Our Physiotherapy during Pregnancy Program can help in improving mobility and optimising strength to ensure a smooth delivery, healthy mother and baby.

There are many benefits to exercising regularly during pregnancy. This includes prevention of excessive weight gain, physical benefits and psychological wellbeing. Lifelong benefits of all adults to being active include prevention of type 2 diabetes, some cancers and cardiovascular disease.

There is no evidence to suggest that regular exercise during a healthy pregnancy is harmful to the woman or her baby. If you are unsure on starting an exercise program specific to pregnancy, speak with your doctor to check if you have any health issues that may affect your participation during your pregnancy. If there are no pregnancy or health reasons why you should not exercise, you should be encouraged in undertaking regular strengthening and aerobic activities during pregnancy. Below are top physio exercise tips during pregnancy.

Tip #1

It is recommended to be physically active on most, if not all, days of the week. If you are only starting, you can begin with exercising 3 to 4 days per week, non-consecutively.

Tip #2

Most women should aim to exercise with ‘moderate’ intensity, which is indicated by a rating from 12-14 (“somewhat hard”) on a Borg scale (see Table 1 below).

Women with a high level of fitness before pregnancy can aim for a rating of 15-16 (“hard”) on a Borg scale. There is no evidence that suggests harmful effects with vigorous exercises, provided that you progress your activity over time and listen to your body.

If you are unsure about how much or how intense you should be exercising, it would be best to seek physiotherapy for pregnancy to have a tailored exercise program that is safe and effective for you.

Table 1. Borg Exertion Scale

Tip #3

Exercise program during pregnancy should involve regular aerobic and strengthening exercises. 

• Aerobic program

  • Aerobic or cardiorespiratory exercises consist of continuous physical activities that involve large muscle groups with aims of elevating heart and breathing rates. Examples include:

    • Brisk walking

    • Stationary cycling

    • Water-based activities, such as swimming

    • If you are already a regular runner prior to your pregnancy, as there is no scientific evidence at this stage that recommend continuing or stopping. This should be decided on case-by-case basis during consultation with your doctor

• Strengthening program

  • Strengthening exercises should be performed at least twice per week, non-consecutively. Resistance training may involve exercising with resistance bands, weights and bodyweight

  • Exercises should focus on controlled, slow movements with emphasis on quality

  • Positions during exercises should not be lying flat on the back after first trimester and lunges are best to be avoided

  • Avoid heavy lifting and activities that involve straining or breath-holding

Tip #4

What are the general considerations for exercise during pregnancy?

• Minimise inactive behaviour, such as prolonged sitting, and pace your activities and alternate between positions

• Gradual warm-up and slow cool-down should be included with each session

• Avoid undertaking exercise in high temperatures and humidity. Adequate hydration and loose-fitting clothing are recommended

• Avoid activities that may include possibility of falling (eg. skiing, horse riding) or trauma to the abdomen in some sports

• Perform exercises to strengthen the pelvic floor muscles regularly. Avoid activities that may expose the pelvic floor to extra load (eg. jumping or bouncing)

• Take care with sports or activities that involve frequent directional changes due to risk of falling and changes in balance

Warning signs to seek medical attention and stop exercise:

• Unexplained shortness of breath

• Calf pain with swelling or redness

• Sudden swelling of ankles, hands or face

• Dizziness, headache or feeling faint

• Chest pain

• Sudden muscle weakness

• Vaginal bleeding or amniotic fluid loss

• Decreased fetal movement

• Uterine contractions or unusual pain on the abdomen, pelvic area or lower back (as these may indicate preterm labour)

Our physiotherapy team would love to help you to have a healthy baby and pregnancy journey. Livewell Health Physio for Pregnancy program is tailored to each individual to ensure a safe and effective exercise routine.

Please feel free to contact us if you have any specific question regarding exercise during pregnancy.

Disclaimer: This information is intended to be used as a guide of general nature, having regard to general circumstances. This information is based on scientific evidence and advice from The Royal Australian and New Zealand College of Obstetricians and Gynaecologists. The information presented should not be relied on as a substitute for medical advice, independent judgement or proper assessment by a doctor, with consideration of the particular circumstances of each case and individual needs. This information reflects information available at the time of its preparation, but its currency should be determined having regard to other available information. Livewell Health disclaims all liability to users of the information provided.