Is it safe to exercise when pregnant?

Key Points

1. Exercise Safety: Exercise is safe and beneficial during pregnancy with appropriate precautions and medical guidance.
2. Health Benefits: Physical activity during pregnancy reduces risks of gestational diabetes, pre-eclampsia, and excessive weight gain.
3. Guidelines: Pregnant women should aim for at least 150 minutes of moderate-intensity exercise per week.

What does traditional wisdom say about exercising when pregnant?

Traditionally, many believed that pregnant women should limit physical activity to prevent harm to the fetus. There were concerns that exercise could lead to complications such as miscarriage, premature birth, or fetal distress. As a result, expectant mothers were often advised to rest and avoid strenuous activities.

What does the current research say about exercise during pregnancy?

Recent research, including the 2019 Canadian guideline for physical activity throughout pregnancy, has shown that exercise during pregnancy is both safe and beneficial for most women. The guideline recommends that pregnant women without contraindications should engage in at least 150 minutes of moderate-intensity physical activity each week. Exercise helps improve maternal and fetal health outcomes, reducing the risks of gestational diabetes, pre-eclampsia, and excessive gestational weight gain.

Why is it important to exercise during pregnancy?

Exercise during pregnancy offers numerous benefits:

1. Reduces Pregnancy Complications: Regular physical activity lowers the risk of gestational diabetes, hypertension, and pre-eclampsia.
2. Improves Mental Health: Exercise helps reduce symptoms of depression and anxiety, promoting overall well-being.
3. Enhances Physical Fitness: Staying active improves cardiovascular health, muscle strength, and flexibility, making it easier to handle the physical demands of pregnancy and childbirth.
4. Prevents Excessive Weight Gain: Regular exercise helps manage weight gain during pregnancy, reducing the risk of obesity-related complications for both mother and baby.
5. Promotes Fetal Health: Exercise is associated with better placental function and fetal growth, contributing to a healthier baby.

How much exercise is enough at each stage of pregnancy?

The 2019 Canadian guideline recommends that pregnant women should aim for at least 150 minutes of moderate-intensity exercise per week. This can be broken down into sessions of 20-30 minutes per day, spread over at least three days a week. Activities should include a mix of aerobic exercises, such as walking or swimming, and strength training exercises to achieve the best outcomes.

First Trimester:

1. Engage in light to moderate activities such as walking, swimming, or yoga.
2. Avoid high-impact exercises or activities with a high risk of falling.

Second Trimester:

1. Continue with moderate-intensity activities but adjust as needed for comfort.
2. Incorporate pelvic floor exercises to prevent urinary incontinence.

Third Trimester:

1. Maintain moderate activities but reduce intensity if needed.
2. Focus on exercises that promote relaxation and prepare the body for labor, such as prenatal yoga or gentle stretching.

Should the expectant mom speak to a doctor before exercising?

Yes, it is crucial for expectant mothers to consult with their healthcare provider before starting or continuing an exercise routine during pregnancy. The doctor can assess any potential risks and provide personalised advice based on the individual’s health status and pregnancy progression. This consultation ensures that the exercise regimen is safe and suitable for both the mother and the baby.

When would you suggest NOT exercising when pregnant?

Exercise is generally safe for most pregnant women, but there are specific contraindications where physical activity should be avoided. According to the guidelines, women with the following conditions should refrain from exercising during pregnancy:

• Ruptured Membranes: Indicates the onset of labour.
• Premature Labour: Risk of triggering early delivery.
• Unexplained Persistent Vaginal Bleeding: Potential sign of complications.
• Placenta Previa After 28 Weeks: Risk of bleeding.
• Pre-eclampsia: High blood pressure that can affect mother and baby.
• Incompetent Cervix: Risk of premature birth.
• Intrauterine Growth Restriction: Foetal development issues.
• High-order Multiple Pregnancy: Increased risk of complications.
• Uncontrolled Type I Diabetes, Hypertension, or Thyroid Disease: Need for close monitoring.
• Other Serious Cardiovascular, Respiratory, or Systemic Disorders: Require specialised care and activity limitations.

For women with relative contraindications, such as a history of preterm birth or gestational hypertension, moderate-intensity physical activity may still be possible under medical supervision. Always consult with a healthcare provider to tailor the exercise plan to individual health needs.

Conclusion

Exercise during pregnancy, when done safely and with medical guidance, offers substantial benefits for both mother and baby. Regular physical activity helps manage weight, reduces pregnancy-related complications, and improves overall well-being. Expectant mothers should aim for at least 150 minutes of moderate-intensity exercise per week, incorporating a mix of aerobic and strength training activities. However, it is essential to consult with a healthcare provider to ensure the exercise regimen is appropriate and safe, especially for those with medical conditions or pregnancy complications.

Ref:

Fahrenholtz, I. L. (2019). Is it safe to exercise during pregnancy? BJSM Blog – Social Media’s Leading SEM Voice. Retrieved from [BJSM](http://bjsm.bmj.com/content/early/2019/01/03/bjsports-2018-100416.full)

Khan, K. M. (2019). Are 12 systematic reviews on exercise in pregnancy too many? Not for 125 million women who are pregnant every year: Kudos Society of Obstetricians and Gynaecologists of Canada (SOGC) and Canadian Society for Exercise Physiology (CSEP). British Journal of Sports Medicine, 53(2), 79-80. https://doi.org/10.1136/bjsports-2018-100416

Mottola, M. F., Davenport, M. H., Ruchat, S.-M., Davies, G. A., Poitras, V. J., Gray, C. E., … & Zehr, L. (2018). 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine, 52(21), 1339-1346. https://doi.org/10.1136/bjsports-2018-100056

Poole, E. (2019). Why can’t I exercise during pregnancy? Time to revisit medical ‘absolute’ and ‘relative’ contraindications: systematic review of evidence of harm and a call to action. British Journal of Sports Medicine, 53(2), 82-83. https://doi.org/10.1136/bjsports-2018-100416