The Power of Movement: A Guide to Exercise During Pregnancy

Congratulations, mama! As you embark on this incredible journey, you're likely thinking about all the ways to nurture your growing baby and yourself. While you might be tempted to put your feet up, research shows that staying active can be one of the best things you do for both of you.

Here's why incorporating safe exercise, including resistance training, into your routine can be a game-changer:

• Elevates Your Mood and Energy: Pregnancy can be a tiring time, but regular physical activity can help combat fatigue. Exercise releases endorphins, which can improve your mood and reduce feelings of anxiety and depression during and after pregnancy. In fact, studies show that regular prenatal physical activity can reduce the odds of prenatal depression by 67%.

  
  

• Prepares Your Body for Labour and Delivery: Exercise strengthens your entire body, helping you build the endurance and strength needed for labour and delivery. Resistance training, in particular, focuses on building muscle, which can support your joints as your body changes and make the physical demands of labour and motherhood more manageable.

  
  

• Reduces the Risk of Pregnancy Complications: Staying active can significantly lower your odds of developing major pregnancy complications. Regular exercise has been shown to result in a ~40% reduction in the odds of developing conditions such as pre-eclampsia, gestational hypertension, and gestational diabetes. For women who are categorized as overweight or obese, exercise can also reduce the risk of preterm birth without increasing the risk of adverse fetal outcomes like low birth weight or stillbirth.

  
  

• Supports a Healthy Pregnancy and Baby: Exercise helps you manage gestational weight gain, which is important for your health and the well-being of your baby. It also decreases the odds of delivering a macrosomic infant, which is a baby with a birth weight over 4000g. Critically, these benefits occur without increasing the risk of having a small baby, preterm birth, or a miscarriage.

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Who Should Not Participate in Moderate-Vigorous Physical Activity ⚠️

While exercise is generally safe and beneficial, there are certain medical conditions that may warrant a reduction or complete cessation of moderate-to-vigorous physical activity (MVPA) during pregnancy. It is essential to discuss your specific situation with your healthcare provider to gain a clear understanding.

According to a 2020 article by Meah et al. in the British Journal of Sports Medicine, the following conditions are considered absolute contraindications to MVPA due to a strong potential for harm to the mother and/or fetus:

• Severe respiratory diseases (e.g., severe asthma, chronic obstructive pulmonary disease, cystic fibrosis)

• Severe congenital or acquired heart disease with exercise intolerance

• Uncontrolled or severe arrhythmia

• Placental abruption

• Vasa previa

• Uncontrolled type 1 diabetes

• Intrauterine growth restriction (IUGR)

• Active preterm labour

• Severe pre-eclampsia

• Cervical insufficiency

If you have any of these conditions, it is recommended to avoid MVPA but continue with activities of daily living where possible. The article also notes that while a history of certain conditions (like chronic hypertension, gestational hypertension, or multiple pregnancies) were previously considered contraindications, evidence now shows that it may actually be beneficial for women with these conditions to stay active.

Importantly, many of these conditions exist on a spectrum, and only the most severe cases, which will be measured by your healthcare team, should avoid MVPA, which means the vast majority of women should be participating at a level that feels good for them. This spectrum is why we recommend working with your physician, OB or midwife and your physiotherapist to determine how you should stay active during your pregnancy!

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The Importance of a Tailored Approach 🤸‍♀️

Every pregnancy is unique, and so is every expectant mother's exercise needs. This is where a women's health physiotherapist can be an invaluable resource. These specialists are trained to assess your individual needs and help you create an exercise plan that is safe, effective, and tailored to you. They can:

• Address specific issues like pelvic girdle pain or diastasis recti (abdominal muscle separation)

• Screen for medical conditions that may affect your tolerance of exercise and provide alternatives and modifications to keep you moving.

• Guide you through safe exercise modifications as your body changes

• Help you find the perfect balance of strength, cardio, and flexibility training

• Provide a sense of confidence in your movement, knowing you are doing what's best for your body and your baby.

  
  

Remember, the goal is not to be a perfect athlete, but to nourish your body and mind for the marathon of motherhood ahead. By listening to your body and working with a healthcare professional, you can stay strong, healthy, and empowered throughout your pregnancy.

Are you interested in getting started with Prenatal Strength? CONNECT now offers a class for expectant mothers to stay active over the course of their pregnancy! Class runs every Tuesday from 4-5pm, contact the clinic to get started!

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Clare Donaldson is a Registered Physiotherapist, mom, Crossfit enthusiast, poor but passionate hockey player, and genuine lover of all things physiotherapy. She is especially interested in keeping moms of all ages strong and healthy throughout their lives. When she's not at CONNECT, you can find Clare hiking with her dog, Moose, or spending time with her young family. To find Clare at CONNECT, click here