Answering some common questions about exercise and pregnancy

Medical viewpoints on exercising while pregnant have changed drastically over the past century as more and more research has been carried out. Below are some common questions with answers regarding exercise in pregnancy. Feel free to email us with any questions that have not been answered below.

Is it safe to exercise during pregnancy?
Yes, for most women it is safe and there are many health benefits for exercising while pregnant including improving your mood, energy, posture, sleep, strength and endurance and also reducing backaches, constipation, bloating, swelling and preventing or treating gestational diabetes. For a small minority of women with high risk pregnancies it is advised to either not exercise at all or to exercise under the supervision of a qualified professional initially. It is always good to discuss exercise with your midwife or GP especially if you are starting any new exercise but if any of the following apply to you then it is essential; pre-existing heart condition, restrictive lung disease, severe anaemia, diabetes, pre-eclampsia, incompetent cervix, placenta previa or previous miscarriages past 12weeks.

But won’t my body overheat, or heart rate go up too high and damage the baby?
This theory has now been proven wrong by good quality research and clear guidelines have been developed. It is believed that during pregnancy our body may have the ability to reduce rises in core temperature to protect the fetus. Studies have been carried out monitoring body temperature while exercising as well as while immersed in hot water and the following has been proven to be safe (1).

• Exercising for 35min at 80-90% of HRmax (220-age) in 25C & 45% humidity.
• Exercising in water <33.4C for up to 45min.
• Sitting in hot baths of 40C or hot/dry sauna (70c, 15% humidity) for up to 20min.

Can I still exercise if I have Gestational Diabetes (GD)?
There are huge benefits for exercising for women who are at risk of or have been diagnosed with Gestational Diabetes (GD). Research shows that exercising a minimum of 3 times per week throughout the entire pregnancy helps to prevent GD (2). Exercising also helps to control blood glucose levels by decreasing insulin resistance in the body, in some women it has been shown to eliminate the need for taking insulin (3). You may need supervision/monitoring initially if you are starting new exercise or increasing your current exercise regime because exercise decreases insulin resistance in the body which can reduce the amount of insulin needed if you are having additional insulin therapy so please also discuss with your GP.

How often and at what intensity should I exercise?
To get the benefits of exercise during pregnancy it is recommended to do 20-30mins of moderate-intensity exercise on most or all days of the week (4). Moderate intensity exercise would be described as “somewhat hard” but still being able to talk while exercising (not too breathless).

Are there any types of exercise that should be avoided during pregnancy?
It is recommended that all contact sports are avoided such as soccer/football, basketball, rugby and netball and any sports with a high risk of falling such as downhill skiing, water skiing, surfing, off-road cycling, gymnastics and horseback riding (4). However, if you have been involved with any of these sports up to the time of getting pregnant and are highly skilled in them then it is best to discuss it further with a health professional. Other activities to avoid are scuba diving, sky diving and “Hot Yoga” or “Hot Pilates”. As your baby grows inside you it is best to also avoid any exercise that involves lying on your back because in this position the weight of the baby can go directly on the main vein returning blood to your heart and also put pressure on your lungs causing you to be breathless.

Warning signs for when not to exercise or to cease exercising

• Vaginal bleeding
• Regular painful contractions
• Shortness of breath before exercising
• Dizziness
• Headache
• Chest pain
• Calf pain or swelling
• Amniotic fluid leakage
• Muscle weakness affecting balance

 

1. Ravanelli, Casasola et al 2018, Heat, stress and fetal risk. Environmental limits for exercise and passive heat stress during pregnancy: a systematic review with best evidence synthesis. British Journal of Sports Medicine, vol 53 (13), 799-805.
2. Magro-Malosso, Saccone et al 2017, Exercise during pregnancy and risk of preterm birth in overweight and obese women: a systematic review and meta-analysis of randomised controlled trials, Acta Obstet Gynecol Scand, vol 96 (3), 263 – 273.
3. Bung, Artal and Khodiguian 1993. Regular exercise therapy in disorders of carbohydrate metabolism in pregnancy – results of a prospective, randomised, longitudinal study, Geburtshildfe Frauenheilkd, vol 53 (3), 188-193.
4. American College of Obstetricians & Gynaecologists 2015, Physical Activity and Exercise During Pregnancy and the Postpartum Period, number 650, December 2015.