What's the latest advice on exercise during Pregnancy?
Guidelines for safe exercise during pregnancy have recently been reviewed by Sports Medicine Australia (SMA), Royal Australian and New Zealand College of Obstetricians & Gynaecologists (RANZCOG) and American College of Obstetrics & Gynaecologist (ACOG).
RANZCOG’s first 2 recommendations are:
Women without contraindications should participate in regular aerobic and strength conditioning exercise during pregnancy
Women should be advised that there is no evidence that regular exercise during an uncomplicated pregnancy is detrimental to the women or fetus
The benefits of exercise during pregnancy include:
Improved muscular strength and endurance
Improved cardiovascular function and physical fitness
Decreased risk of pregnancy related complications such as pregnancy-induced hypertension and pre-eclampsia
Reduced back and pelvic pain
Reduced fatigue, stress, anxiety and depression
Decrease in excessive gestational weight gain and post-partum weight reduction
Fewer delivery complications in women who are active during pregnancy
For women previously not involved in regular exercise it is safe to commence low intensity activity for 30 minutes every day progressing to moderate intensity. Initially this may be accumulated in 15 minute bouts 3 times a week and build up from there. It is advised to consult your Obstetrician or Physiotherapist prior to commencing exercise.
Activities include:
Walking
Swimming
Pilates modified
Cycling (stationary)
Low impact aerobics
Yoga-modified
Pregnancy specific exercise classes
For women previously active with an uncomplicated pregnancy, physical activity/exercise can be continued through pregnancy or until such time that it becomes uncomfortable to. This exercise can be at a moderate to vigorous intensity, such that you can talk but not sing, between 30-60 minutes most days of the week.
Activities may include:
Brisk walking/running/jogging
Cycling (stationary bike)
Swimming
Aerobics
Activities not recommended are those involving contact, hard balls, sticks/rackets and those that have a risk of falling. Exercises that are performed lying on your back are not recommended after 16 weeks gestation.
If, whilst exercising, you experience any of the following symptoms during or after exercise, you should cease exercising and contact your physician: High heart rate, dizziness, headache, chest pain, uterine contractions, vaginal bleeding, amniotic fluid leakage, nausea, shortness of breath, faintness, back or pelvic pain, decreased foetal movements, sudden swelling of ankles, hands and face.
If you would like to discuss Safe Exercise during Pregnancy with our Physiotherapists or require further information on Pre or Post Natal Pilates Classes at Re-Vitalise please contact us.
PRE & POST NATAL PILATES AT RE-VITALISE
Clinical Pilates under the guidance of a Physiotherapist has huge benefits in the pre and post natal period and is a fantastic form of exercise to help you to stay strong and keep your body in good condition as it undergoes many changes associated with pregnancy.
Our specialised Pre & Post Natal Pilates Program is run by Belinda Matthews, our highly qualified Physiotherapist with expert knowledge in Women's Health. It is very personalised and tailored to your needs and is a great place to gain confidence in exercising throughout your journey.
Classes run continuously in short blocks of 5-6 weeks and you may re-enrol as many times as you wish! All participants require a pre-assessment prior to the commencement of the program and a medical clearance.
When am I ready to start classes?
Pre Natal Period
Any time during pregnancy period and right up until delivery is safe (providing no medical complications)
Post Natal Period
It's generally safe to commence classes 4-6 weeks after your baby is born, depending on the type and nature of delivery. You may discuss this with our Physiotherapist in your pre-assessment an establish the best plan for your commencement of classes.
When is the next round starting?
Round 3: October 9th / 11th (5 weeks)
Round 4: November 20th / 22nd (5 weeks)
Round 5: January 2019
* Pre-Assessments will be completed 1-2 weeks prior to classes commencing
What times are the Classes?
Tuesday 6:30pm / 7:30pm
Thursday 11:00am
Can I bring my baby to class?
Most Definitely!! We encourage you to bring your babies along to class.
For any further information regarding our program, please contact us:
Re-Vitalise Physiotherapy & Pilates
Phone: (03) 5333 7815
References:
https://www.acog.org/Resources-And-Publications/Committee-Opinions/Committee-on-Obstetric-Practice/Physical-Activity-and-Exercise-During-Pregnancy-and-the-Postpartum-Period
https://sma.org.au/sma-site-content/uploads/2017/08/SMA-Position-Statement-Exercise-Pregnancy.pdf
https://www.ranzcog.edu.au/Womens-Health/Patient-Information-Resources/Exercise-during-Pregnancy
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