Exercise and Pregnancy Part 2: The ‘What’ and ‘How’
August 16, 2017
We know that physical activity both during pregnancy and post pregnancy is both safe and beneficial in various ways, but what sort of exercise is recommended and how much is needed to acquire those positive benefits?
Firstly, it’s important to note that prior to undertaking any exercise, women should consult with a medical practitioner to discuss any medical concerns regarding exercise.
Women with uncomplicated pregnancies are encouraged to maintain or initiate exercise before, during and after their pregnancy – working towards achieving 20 to 30mins of moderate-intensity activity per day on most or all days of the week (150 minutes per week). Activities which utilise large muscle groups, such as walking, swimming, stationary cycling or low-impact aerobics are recommended. Resistance training can be undertaken twice per week and should include all major muscle groups with light resistance. Pelvic floor exercises are also recommended.
Women who were regularly active at higher intensity exercise such as running, jogging, aerobics or strength training prior to pregnancy may continue to exercise at these higher intensities whilst it is comfortable to do so. Women who were more sedentary prior to pregnancy should commence slowly and gradually aim to increase their exercise tolerance.
A few handy tips:
- Contact sports or activities where there is a high risk of falling, should be avoided.
- Adapt exercise sessions to suit your changing body
- Use a heart-rate monitor to assist you in tracking your intensity.
- Keep well hydrated and avoid overheating during exercise.
- Ensure correct breathing techniques – exhale on effort when performing resistance exercises
- Wear comfortable clothing, which allows unrestricted movement & supports the chest & abdomen.
- Exercise must be symptom free, don’t ignore warning signs (cramping; light headedness; excessive nausea; extreme headaches; vaginal bleeding) Consult your medical practitioner promptly .
For more information on how to get started with a tailored exercise program, contact the Absolute Balance team on info@absolutebalance.com.au or visit our website www.absolutebalance.com.au for more information.
Bianca Dobrich |B.Sc. Human Movement, Grad Dip. Exercise Rehabilitation
Exercise Consultant – Accredited Exercise Physiologist (AEP) (ESSAM)
P 9244 5580 – F 92445582
References:
- SMA Position Statement Exercise in Pregnancy and the Postpartum Period. Sports Medicine Australia (2016). Retrieved from http://sma.org.au/wp-content/uploads/2016/09/SMA-Position-Statement-Exercise-Pregnancy.pdf
- Physical activity and exercise during pregnancy and the postpartum period. Committee Opinion No. 650. American College of Obstetricians and Gynecologists. Obstetrics Gynecology 2015;126:e135–42.
- American College of Sports Medicine. ACSM’s guidelines for exercise testing and prescription. 9th ed. Philadelphia (PA): Wolters Kluwer/Lippincott Williams & Wilkins; 2014.
Each year, more than 53,000 knee replacements are performed in Australia, with that number steadily increasing. It's predicted that by the year 2030, this number will rise to over 150,000. Unfortunately, genetics play a significant role in whether you will develop osteoarthritis and require a knee replacement. However, there are several proactive steps you can take to reduce your risk. Weight Management Maintaining a healthy weight is important for reducing the risk of knee osteoarthritis. Excess weight puts additional stress on your knees, increasing the risk of developing osteoarthritis. Live an Active Lifestyle Engaging in a variety of exercises, including both strength training and aerobic activities, is essential for maintaining healthy knees. Strength training helps build muscle around the knee, providing better support and reducing the strain on the joint. Aerobic exercises, such as walking, swimming, and cycling, improve cardiovascular health and promote overall physical fitness. A well-rounded exercise routine can help reduce the risk of injury and osteoarthritis. Avoid Repetitive Knee Injuries Preventing knee injuries is another key factor in reducing the risk of needing a knee replacement. It’s been shown that people who have had multiple knee injuries and or surgeries are more likely to develop knee osteoarthritis later in life. Brody Kilbey Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services – WA
Central Park will be hosting the Step-up for MSWA charity event on Sunday, the 22nd of June 2025! Below are some tips on training in the lead up to the event, and what you can do to prepare day of! Training tips: Take the stairs The best way to train is to do more of what you’ll be doing—climb more stairs and increase your daily walking. Add high-intensity activities like running, cycling, or incline walking to boost endurance, especially if you're aiming for a fast finish. No fitness watch? Most smartphones can track your steps! Sleep & eat well Aim for 7–9 hours of sleep and fuel your body with a balanced diet: lean protein, whole carbs, and minimal processed foods. Good sleep and nutrition help with both performance and recovery. Build strength Stronger legs and joints help prevent injury. Include squats, lunges, and calf raises in your routine to support stair climbing. How to prepare on the day: Eat smart Have a light, balanced meal about 1–2 hours before the event. Include carbs for energy and stay hydrated. Dress appropriately Wear comfortable workout gear and proper shoes with good grip and support. Bring essentials Pack a water bottle, a sweat towel, and any medical needs (like asthma puffers). Pace yourself Keep a steady pace and listen to your body. Stay positive Remember you're climbing for a cause—supporting people living with MS! Be sure to enjoy the experience!
1. Time of Day Identify, if you haven’t already, if you are a morning person or a night owl. Now I don’t necessary mean whether you struggle to wake up before 8am or find it impossible to fall asleep until the clocks strikes 12. I mean, identify when the BEST time is for YOU to complete 45-60 minutes of uninterrupted regular structured exercise (RSE). This can take time, but once you do find the ideal time of day for your RSE, stick to it, make plans AROUND your RSE time and make that time for yourself. Be firm but also be fair to yourself when life inevitably creeps back in to dismantle your routines. Find ways to work around it, and make it work for you. 2. Buddy System Call on a partner, friend, family member, colleague, or your furry loved ones. This person should ideally be someone who you can hold accountable, and who you know will hold you accountable. In no way do you have to train together, bonus points if you do, but they are there to encourage, support, and empower you to get to your fitness destination. 3. Goal Setting Like a lot of aspects in our lives a way to maintain consistency throughout your fitness journey is goal setting. Goal setting is a very powerful way to turn a dream or a thought into an actionable and achievable task. The simplest way to set a goal is to follow the SMART goal process. Specificity: What is it you are looking to target? Improve strength – okay, stronger in what exactly? Lose weight – absolutely, how much weight? Measurable: Can the above specific goal be measured if so, how? Achievable: Is the goal realistic or is it far-fetched. It's okay to have big goals, but it's more important to break your big goals down into smaller, more achievable goals. Relevant: Apply the goal to your life, a goal becomes reality before you know it if the goal has relevance to you. i.e. a running race coming up, would require you to train more, or maybe your wedding is on the horizon and you want to be in the best shape of your life. Time bound: The final element of any excellent goal is setting a time-based deadline. Now this doesn’t mean it’s the end, far from it, this is where you will evaluate your goal against your performance, and in turn, set another goal. 4. Have a Spot This can mean a lot of different things for a lot of different people, and can greatly depend upon your goals (yes, a call back). For many people obtaining a gym membership is the ideal way to train and maintain consistency, for others, a home-based gym with the necessities is all they need, for some a good pair of running shoes and their favourite running loop. Having a dedicated space is very important however, can be different for everyone, find what works the BEST for you. 5. Practice Like many aspects of our life, the more we do any one thing, the better we get. The same applies to behavioural changes like consistency. The first weeks can be easy because its new and exciting, or it can be daunting because its new and terrifying. However, in a roundabout sort of way, the key to consistency specifically with exercise, is finding the BEST form of exercise for YOU. Find the one where you get the most enjoyment from and run with it (pun intended). Lachlan Simpson Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ QLD
