Benefits of exercising throughout Pregnancy
Research has shown approximately 50% of women exercise during pregnancy, and only 11% continue during their third trimester (Haaskstad et al., 2009). There is an abundance of research showing those who exercised during pregnancy had (Walasik et al., 2020):
- Reduced risk of gestational hypertension, diabetes and pre-eclampsia by 40%
- Reduced risk of pre-mature babies
- Reduced risk and severity of musculoskeletal injuries
- Reduces risk of pelvic floor muscle dysfunction causing prolapse, etc.
- Improves overall well being and mental health
The American College of Sports Medicine recommends 150 minutes of moderate Physical Activity per week. The Australian Government Department of Health breaks it down further to say the 150 minutes of physical activity should include (*unless contra-indicated by your Doctor):
- 5-5 hours of moderate intensity aerobic (steady state exercise) per week
- 25-2.5 hours of vigorous intensity exercise per week
- 2 days of strength training
- Pelvic floor muscle training throughout
The women’s body changes throughout pregnancy from nausea and fatigue, to back pain. Listen to your body, do what feels comfortable for you, and cease if there is any bleeding, chest pain, dizziness, calf pain/swelling, and difficulty breathing at rest.
| Start | Stop | |
| First Trimester (Weeks 0-13) | – Pelvic floor muscle (PFM) strengthening exercises | – Contact sports or sports will falls risk – High altitude sports – Wearing lifting belts |
| Second Trimester (Weeks 14-26) | – Continue PFM strengthening exercises – May need to modify some supine positions to incline in the second half of 2nd trimester | – Lifting beyond RPE 8 – Cautious with plyometrics towards the second half of 2nd trimester |
| Third Trimester (Weeks 27-40) | – Continue PFM strengthening exercises – Modify all prolonged supine positions to incline | – Lifting beyond RPE 6 – Plyometrics – No prolonged supine exercises as the weight of the baby can compress the vena cava (artery). |
Since it’s advisable to exercise during pregnancy, here are some exercise modifications leading up to 2nd and 3rd trimester. We recommend 1-3 sets, 10-15 repetitions with 2-minute rest in between sets. Working weight at RPE < 8 during the 2nd Trimester, and RPE < 6 during the 3rd Trimester.
| Exercise | Modification |
| Squats | – Reduce range with box squats/pin press – Goblet squats – ½ Range Leg Press/Hack Squat |
| Deadlift | – Trap bar deadlifts – Sumo or wider stance over conventional deadlifts – Rack pulls or elevated Conventional deadlifts – Romanian Deadlifts |
| Bench Press | – Incline Bench Press (>15 degree incline) |
As pregnancy is a very unique experience for each individual, remember to consult your Doctor or a Women’s Health Physio before undertaking any exercise program.
References:
- Haakstad, L.A.H. et al. (2009) “Why do pregnant women stop exercising in the third trimester?,” Acta Obstetricia et Gynecologica Scandinavica, 88(11), pp. 1267–1275.
- Walasik, I. et al. (2020) “Physical activity patterns among 9000 pregnant women in Poland: A cross-sectional study,” International Journal of Environmental Research and Public Health, 17(5), p. 1771.
