Staying Active During Pregnancy
Table of Contents
Related Articles
Staying Active During Pregnancy: Benefits, Recommendations, and Precautions
Pregnancy is a significant time for women, and it is essential to maintain a healthy lifestyle during this period. Exercise is an integral part of a healthy lifestyle, and there are numerous benefits to staying active during pregnancy, both for the mother and the baby.
Elizabeth, a senior physiotherapist and women’s health physiotherapist at Core Concepts Singapore discusses the benefits of exercise during pregnancy, recommended exercise guidelines, and precautions that need to be taken.
Benefits of Staying Active During Pregnancy
Staying active through pregnancy has several benefits. Exercise helps maintain cardiovascular fitness, reduces complications during pregnancy, improves ease of labour, reduces the risk of gestational diabetes, and speeds up post-partum recovery.
Recent studies support that physical activity is beneficial for women with uncomplicated pregnancies. These benefits highlight the importance of staying active throughout pregnancy.
Recommended Exercise Guidelines
The Perinatal Society of Singapore recommends that healthy expecting women with uncomplicated pregnancies should aim to complete a total of 150-300 minutes of moderate-intensity exercise a week.
This recommendation translates to 30-60 minutes of exercise five times a week. These guidelines emphasize the importance of staying active while ensuring exercise is done safely.
Precautions to Take While Exercising During Pregnancy
While exercise has clear benefits, it needs to be done safely, especially during pregnancy. Precautions should be taken while exercising to minimize injury.
Exercise during pregnancy has unique safety considerations, such as monitoring exercise intensity safely and understanding warning signs that indicate the need to stop exercising and seek medical attention.
If complications occur during pregnancy, medical clearance from an OB/GYN should be sought before starting an exercise program. Even if there are no complications, consulting a women’s health physiotherapist to ensure that an exercise program is safe and appropriate is beneficial.
Exercises for Strengthening During Pregnancy
During a consultation, a women’s health physiotherapist can assess an individual’s needs and design an exercise program. Here are three exercises that can help strengthen the body during pregnancy:
- Mini squat – for lower body conditioning
- Sitting band pull-apart – for upper body conditioning
- Pelvic floor activation – for pelvic floor strengthening
Consulting with a Women’s Health Physiotherapist
To ensure that exercise is done safely, it is recommended to consult with a women’s health physiotherapist before commencing an exercise program, especially if an individual has not been active before pregnancy and has doubts about how to exercise safely.
If complications occur or have occurred during pregnancy, medical clearance should be obtained from an OB/GYN before starting an exercise program.
Staying active during pregnancy
Staying active through pregnancy has several benefits for both the mother and the baby. It is essential to follow recommended exercise guidelines and take necessary precautions to exercise safely during pregnancy.
To design an exercise program suited to individual needs, it is recommended to consult with a women’s health physiotherapist.
Core Concepts has a women’s health physiotherapy team that can be consulted for safe and appropriate exercise programs during pregnancy.
