During a pregnancy, there are a million and one questions that you may have. These can be answered by GPs, obstetricians, midwives, physios, friends, family, and strangers on the internet. Although much of the gold standard advice during pregnancy is mainstream, and accessible through your healthcare professionals, one subject that is often shrouded in mystery is the limitations (if any) of how to exercise during pregnancy. Often in the absence of a clear cut answer, your health professional may give you the blanket statement of ‘just don’t exert yourself until after the pregnancy’. This answer is quite clear, with little room for misinterpretation, it is often a lazy, ill-informed response form someone who just doesn’t know the answer to your question.

The Myths of Exercising While Pregnant 

Whether it is from a family member, or from a forum on the internet, there are still a lot of outdated rumours in the mainstream about why pregnant women can’t exercise. These include:

• Decreased uterine blood flow due to dehydration and blood being directed to the muscles can cause poor foetal growth.

• The release of exercise-associated chemicals and hormones can cause premature births.

• Increased soft tissue laxity due to the Relaxin hormone can increase risk of injury.

More current research has reported that if a pregnancy has been deemed ‘low risk’, then very few limitations of exercise with regards to intensity, heart rate, or type should be placed on the pregnant woman. In fact, in women who normally exercise prior to becoming pregnant, exercising during pregnancy can be protective of injury

The Current Pregnancy Exercise Guidelines

The most up to date guidelines form the American College of Obstetricians and Gynaecologists (ACOG) Committee opinion 2015:

• Women with uncomplicated pregnancies should engage in both aerobic and resistance exercise training.

• Moderate exercise, described as ‘somewhat hard’ intensity by the individual should be performed for 150 minutes a week eg. 5x 30 minute exercise sessions, or 3x 50 minute session.

• Some modifications may be necessary due to anatomical changes and foetal growth e. no exercises lying on your stomach, or widening stance in a squat, etc.

• Regular exercise during pregnancy can help maintain physical fitness, help with weight management, improves psychological wellbeing, and can reduce the risk of gestational diabetes in obese women.

• Pregnant women should undergo a thorough physical examination by a health professional before embarking on an exercise programme (if significantly different to normal routine) and seek help if having any concerns.

Summary

Exercise is safe, and in most cases actively beneficial for pregnant women. There are some conditions such as diabetes, obesity, and cardiovascular issues that may have specific medical requirements, and it is necessary to consult a healthcare professional if you have one of these issues.