Learning objectives

Describe exercise guidelines and the benefits of staying active during pregnancy

Keywords:

• Benefit – a good or helpful result or effect

• Guidelines – a rule or instruction that shows or tells how something should be done

• Moderate – not too much or to little, an average amount

• Physical activity – the process of moving the body or to exercise

• Recommend – advice or guidance given to someone

Physical activity guidelines during pregnancy

• Physical activity is important for everyone, including pregnant women. 

• Everyone should get at least 150 minutes (2.5 hours) of moderate activity per week, or 30 minutes of activity five days a week. This is no different for women who are pregnant.

• For an activity to be considered moderate, the person should have increased breathing and heart rate during the activity. They should also be able to hold a conversation

Remember

A pregnant woman, doing moderate physical activity, should feel

comfortable throughout the activity.

Recommendations:

Pregnant women who are not active:

• She should consult her doctor before doing any exercise.

• They should start with a few minutes of light activity and build it up over a number of weeks.

Recommendations:

Pregnant women who are already active but who are not meeting the guidelines:

• should continue to slowly increase their level of physical activity.

Recommendations:

Pregnant women whoare very active and cardiovascular exercise and resistance training part of her routine:

• no need to stop when she is pregnant

• she might need to change

  her exercise routine throughout her pregnancy.

Remember

Pregnant women should exercise with caution ⚠️ (be careful) and try not to overdo it.

The benefits of physical activity

1. improve self-esteem and mood. 

2. ​help to improve energy levels. 

3. help to reduce stress and anxiety. ​

The benefits of physical activity

1. improve self-esteem and mood. 

2. ​help to improve energy levels. 

3. help to reduce stress and anxiety. ​

4. help a woman to gain only a healthy amount of weight during pregnancy. ​

5. help to maintain cardiovascular and muscular fitness.  

6. reduce the risk of developing gestational diabetes. ​

The benefits of physical activity

1. improve self-esteem and mood. 

2. ​help to improve energy levels. 

3. help to reduce stress and anxiety. ​

4. help a woman to gain only a healthy amount of weight during pregnancy. ​

5. help to maintain cardiovascular and muscular fitness.  

6. reduce the risk of developing gestational diabetes. ​

7. help the woman to recover faster and remain healthy after giving birth. ​

Recommended exercise

The most recommended exercises to do when pregnant are ones that increase blood circulation. For example:

• Walking

• Swimming

• Low impact aerobics (with a qualified instructor) 

Recommended exercise

Pelvic floor exercises:

​Pelvic floor exercises which strengthen the muscles of the pelvis are also recommended as they can help during labour and after the birth of the baby. 

When to stop physical activity during pregnancy

It is important to recognise when a woman should stop exercising during pregnancy. Women should stop exercising if there is a risk to her or to the foetus.

Some warning signs include:

• ​Bleeding or fluid loss

• Chest pain

• Decreased movement from the foetus

• Dizziness

• Difficulty breathing before exercise

• Muscle weakness

• Pain around the stomach or pelvis

• Pre-term labour or contractions

• An irregular heartbeat

Exercises to avoid during pregnancy:

1. A pregnant woman should not lie flat on their back for long periods of time, particularly after 16 weeks, as she might feel faint or dizzy.

2. It is not recommended to take part in contact sports such as kickboxing, judo or squash.

3. Sports such as horse-riding or rock climbing should be avoided where there is a risk of the woman falling.

Pregnant woman should consult their doctor if they want to start to exercise, if they want to change their exercise routine, or if they feel unwell when exercising. 

Do you have any questions?