How can you meet the guidelines for physical activity and exercise in pregnancy?
The evidence regarding the benefits of exercise in pregnancy for both mother and baby continues to grow, and the importance of this has been reinforced by the recently released 2019 Society of Obstetricians and Gynaecologists of Canada guidelines for physical activity throughout pregnancy.
Strong recommendations are outlined for the following:
• “Pregnant women should accumulate at least 150 minutes of moderate intensity physical activity each week, to achieve clinically meaningful health benefits and reductions in pregnancy complications.
• Physical activity should be accumulated over a minimum of 3 days per week; however, being active every day is encouraged.
• Pregnant women should incorporate a variety of aerobic and resistance training activities to achieve greater benefits. Adding yoga and/or gentle stretching may also be beneficial.”
We know that fewer than 15% of women will actually meet these guidelines in pregnancy, with one of the main barriers thought to be the misinformation regarding risks of exercise in pregnancy and women’s uncertainty about how to exercise safely.
Exercise in pregnancy:
• Improves energy levels, sleep and overall mood; important for supporting mental and emotional wellbeing.
• Promotes healthy weight gain for both mother and baby and reduces the risk of gestational diabetes.
• Reduces back and pelvic pain, keeping you feeling fit and well, and reducing sick leave.
• Improves general fitness and strength, better preparing you and your baby to cope with the physical demands of childbirth, and assists with your postnatal recovery.
• Appears to decrease your risk of pregnancy-induced hypertension and pre-eclampsia, as well as reducing the risk of complicated labour and caesarean section.
Our Beautiful Bumps class is specifically designed to assist pregnant women in meeting the recommended exercise goals in order to improve both maternal and foetal outcomes. The class enables women to learn more about pregnancy health and fitness while exercising with other expectant mothers, in a safe and supervised setting.
Call 1300 189 289 to book your Beautiful Bumps class now.
Kate Goode, Clinical Director, myPhysioSA for her