I’ve never been super active, but now that I’m pregnant, I want to exercise. Can I? - an evidence based blog
Simple answer; yes.
There’s no time like the present to get started on your exercise and wellness journey. You’re growing a little life in there, so it makes sense that you want to be a healthier version of yourself. Prior to now you’d 100% pick the couch, hot chocolate and a Friends marathon over a morning run or sweaty gym session. Those morning runners were never my people, let me tell you. I was the furthest thing from a morning exerciser, but since having kids, I’ve come to realise that a sunrise walk by myself is a hell of alot more appealing than copping a small knee or pointy elbow to the tummy and being ordered to provide breakfast snack after breakfast snack before you’ve even popped open an eyelid.
Being inactive prior to pregnancy does come with some considerations though, and we’ll delve into those a little later. But first, let’s talk about all the reasons why it’s a good idea to start exercising.
Sports Medicine Australia released a statement in 2016 that collated evidence from a variety of high quality studies (of which you can find a list below if you’d like to read further). This document stated that there is strong evidence for the benefits of physical activity/exercise for pregnant women. These include:
Improved muscular strength and endurance.11, 17, 29
Improved cardiovascular function and physical fitness.1, 17, 21, 29
Decreased risk of pregnancy related complications such as pregnancy-induced hypertension and pre-eclampsia.5, 9, 18, 29
Reduced back and pelvic pain.11, 16-17
Reduced fatigue, stress, anxiety and depression.4, 11, 21, 29
Decrease in excessive gestational weight gain and post-partum weight retention.13, 16, 18, 21, 29
Fewer delivery complications in women who are active during pregnancy.15, 21, 29
Prevention and management of urinary incontinence.10, 12
There is also some argument regarding the role of physical activity/exercise in the prevention of gestational diabetes. Excessive weight gain during pregnancy is correlated with an increased risk of developing GD. So it makes sense to assume that carrying out regular exercise will mitigate the risk of such weight gain and therefore will also reduce the risk of developing GD. BUT it appears that there is not enough evidence in the literature to confirm that exercise alone will be effective enough. Most randomised controlled studies and systematic reviews show that an overall lifestyle intervention (both healthy eating guidelines and exercise) will reduce this risk.
Alright, you’ve convinced me! Now how do I start and do this safely? - I hear you say.
First and foremost, it’s always good to chat with your healthcare provider before starting any new activity whilst you’re pregnant. Your GP/OB/midwife will follow you closely through this process, so they’ll advise you on anything you may need to be particularly aware of or any precautions you may need to take, specific to your own personal health and safety.
Following this, start simple. Walk, swim, get on a stationary bike, or my favourite, try some matwork pilates!
The recommended Australian national guidelines for activity is 150 minutes per week or 30 minutes per day of moderate intensity exercise. You don’t need to start there though. That’s something to work up to.
Go for a 15 minute walk with a friend. Chat whilst you do it (it’ll get you a little more puffed!).
Jump in the pool and do a 20 minute water walk (forwards, backwards, sideways, marching on the spot).
Do a 10 minute pilates mat work session and then get on a stationary bike at a leisurely pace for the next 5 or 10 minutes after that.
Do what is achievable and enjoyable. If you’re not having a good time during it, chances are you won’t go back to it.
As you get fitter you will want to up the time spent conducting these activities, or make them a tad more intense. Keep in mind though, as the weeks progress, baby gets bigger and will crowd your lungs, your hormones will change or you might feel sore through your hips and back. There will be times where you’ll need to take it easy, and that’s ok! Listen to your body and just do what you can, day by day, week by week.
If you’re keen to start your exercise journey or want to chat more about how to safely exercise during pregnancy, connect with me via my services page and keep an eye out for upcoming courses in the memberships area.