Exercising Safely During Pregnancy

Maternal Mental Health Awareness Week is an annual campaign which falls in May. It aims to highlight the prevalence of mental health issues experienced during pregnancy.

If left untreated, perinatal mental illness can have devastating effects. It is known to be the largest cause of death in women who are pregnant or who have given birth within a year.

A programme of safe prenatal exercises can help you to prepare your body for the physical demands of birth, and your recovery. It can also help to improve your mental health. Here we look at the benefits of exercising during pregnancy, as well as how to do it safely.

The benefits of exercise during pregnancy

Exercise is known for its vast range of health benefits. Not only is it great for our physical fitness, but it can also do wonders for our mental health. However, during pregnancy the activity type, or the volume of exercise that you do may need to be modified.

It can be stressful not knowing how much exercise you can do and the types of exercises you should be focusing on. But that doesn’t mean that you have to stop exercising completely. In fact, a supervised programme can help your body during your pregnancy and also aid in the recovery after the birth of your baby.

There are significant benefits of exercising throughout pregnancy including:

• It boosts your energy and mood

• Helps to prevent aches and pains

• Prevents excessive weight gain

• Promotes endurance and muscle tone

• You will sleep better

These are just some of the main benefits you can expect. There is also some evidence which suggests that regular exercise also helps to lower the risk of a required C-section, as well as your risk of developing gestational diabetes.

How much exercise is safe during pregnancy?

The UK Chief Medical Officers guidance has been updated to make it clearer how much exercise pregnant women should be getting. Providing you have no medical restrictions, the guidelines suggest you should be completing 150 minutes of moderate exercise per week.

The key is to start gradually if you aren’t used to exercising regularly. However, if you are used to a high level of exercise, you may continue this during your pregnancy. Exercise should include muscle strengthening exercises, ideally twice a week, alongside low impact cardiovascular training.

The types of exercises you can do include walking, prenatal yoga, swimming, and cycling. You will also need to avoid any activities which may knock your bump.

If you have any conditions that mean your pregnancy is being treated as high risk; for example, pre-eclampsia or low-lying placenta, you must seek medical advice before beginning any exercise plan.

Netball star inspiring other women to stay active in pregnancy

England netball legend and Commonwealth champion, Eboni Usoro-Brown has recently returned to the sport just weeks after giving birth. Throughout the recent lockdowns, she managed to maintain her fitness with help from her physiotherapist. She is hoping to inspire other female athletes that they can have a child and continue to play sports.

However, she does stress the importance of listening to your body and respecting the fact that your body has undergone a major change.

If you want to stay in shape throughout your pregnancy, doing exercises you enjoy is key. You should also avoid doing strenuous upper abdominal exercises and know when you need to take a break.

Overall, exercise during pregnancy can play an important role in maintaining good mental and physical health. However, it is important to follow guidance and listen to your body.

At Physio Remedies, we can help you develop a safe and effective prenatal exercise plan if required. We can also help you if you have had a baby, and want to return to exercise post birth. Call us on 02030 12 12 22 to book an appointment.