Exercise During Pregnancy

Women with uncomplicated pregnancies are encouraged to exercise during (and after) pregnancy. Exercise during pregnancy is SAFE and has many health benefits for both Mum and Bub. 

How much? How often?

National Physical Activity Guidelines during pregnancy remain the same as the non-pregnant population. Aiming for 150 to 300 minutes of moderate intensity aerobic exercise spread out throughout the week, ideally on most days🚴🏻‍♀️. In addition 2 to 3 sessions of strength training per week 💪🏼.

Exercising during pregnancy has many benefits including:

• Increased circulation and bone health 🩸
• Increased muscle strength and function to support your changing body 🤰🏾
• Improved mood and better sleep 🛌
• Reduced risk of gestational diabetes
• Reduce risk severity and frequency of pregnancy-related back and pelvic pain
• Minimise risk of urinary incontinence 🚽
• Protects against unplanned caesarean and preterm birth. 
• Reduces the likelihood of requiring medical interventions during labour.

2 for 1 deal. Bub also gets the benefit of exercise during pregnancy:

• Improves placenta function
• Improves bub’s health at birth // Higher newborn APGAR scores (which is a measure of bub’s physical health at birth)
• Bub is better able to manage the stress of labour
• Improvements in bub’s cardiorespiratory health, memory, and intelligence extending into childhood

This is definitely easier said than done, but the physios at All For One are here to help guide you through your prenatal journey, provide modifications and accountability, and answer any questions you may have about how to stay active throughout your pregnancy.

Book in via our profile, website, or MindBody for an initial physiotherapy session where we’ll work together to develop an individual prenatal exercise plan.