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Physical Activity during Pregnancy

Information for you

March 2020

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Pregnancy is an interesting and motivating time to make modifications to your lifestyle. Many pregnant women stop smoking, stop alcohol intake, and eat healthy diet. It is also crucial to do a regular moderate physical activity. If you are fit and active this will assist you stay healthy and adapt to your body adjustments. There is no evidence that doing moderate physical activity causes any harm to you or your baby.

What are the benefits of exercises during pregnancy?

If you are physically active at some stage in pregnancy, this could have some benefits both for you and to your baby. If you are pregnant, regular workout has been proven to: 1. Help you to maintain a healthy weight for the duration of and after your pregnancy. 2. Help to improve your sleep and feel much less tired. 3. Reduce the risk of developing varicose veins. 4. Reduce the chance of swelling of your feet, ankles or hands. 5. Reduce the risk and severity of anxiety and depression. 6. Reduce the risk of diabetes during your pregnancy (gestational diabetes). In women who have gestational diabetes, physical activity helps to improve the control of diabetes. 7. Reduce the risk of high blood pressure during your pregnancy. 8. Reduce complications during labour. 9. Reduce recovery time after delivery.

What type of physical activity should you do during pregnancy?

Experts agree these exercises are safe for pregnant women: 1. Brisk walking. 2. Swimming and water workout. 3. Housework/Gardening 4. Modified yoga and modified Pilates—Yoga reduces stress, improves flexibility, and encourages stretching and focused breathing.

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When you should avoid exercise during pregnancy? Women with the following medical conditions or pregnancy related complications should not exercise during pregnancy:

1. Severe heart and lung disease. 2. Weak neck of the womb or had cervical cerclage. 3. Risk of preterm labour. 4. Placenta praevia (Low lying placenta) after 26 weeks of pregnancy. 5. Preterm labour or ruptured membranes (your water has broken). 6. Severe Preeclampsia ( pregnancy-induced high blood pressure) 7. Severe anaemia.

Advice for exercising

1. Stop exercise and have a rest if you feel too warm 2. Avoid spas, saunas, solariums, and exercising in hot conditions. 3. Drink water while you exercise. 4. Don’t exercise for more than 60 minutes at a time. Aim for 150 minutes

of moderate intensity exercise, spread out over a week. 5. Wear a supportive wireless bra, supportive trainers and wide,

comfortable clothes. 6. Avoid lying on your back for more than 10 minutes. 7. Eat enough carbohydrates at least 30 minutes before exercising.

When you should stop exercising? If you experience any of the following unusual symptoms below, you need to stop workout and seek medical advice:

1. Feeling dizzy or fainting. 2. Vaginal bleeding. 3. Chest pain or shortness of breath. 4. Regular painful contractions of the uterus. 5. Fluid leaking from the vagina. 6. Headache 7. Swelling or calf pain.

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What types of exercises should you avoid during pregnancy?

You should avoid activities that put you at increased risk of injury or

getting hit in the abdomen such as basketball, soccer, ice hockey or

contact sports like boxing.

Avoid scuba diving or exercising at an altitude of over 6000 feet.

Avoid overheating and very vigorous activity. It is not recommended to

exercise for more than 45 minutes, especially in hot, humid conditions.

Avoid activities that may result in a fall, such as downhill snow skiing,

water skiing, surfing, off-road cycling, gymnastics.

Avoid hot yoga” or “hot Pilates,” which may cause you to become

overheated and dehydrated.

Exercise after the birth of your baby

Exercising regularly after your baby is born has a positive impact on your health including:

Help weight loss and maintain pre pregnancy weight.

Reduces the risk of clots in the legs or other area in your body.

Improve your mental health and reduces stress and anxiety.

Improves the strength of pelvic floor muscles and reduces the risks of incontinence.

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Glossary: Anaemia: Abnormally low levels of red blood cells in the bloodstream. Most cases are caused by iron deficiency (lack of iron). Cerclage: A procedure in which the cervical opening is closed with stitches to prevent or delay preterm birth. Cervical incompetence: A condition in which the cervix is unable to hold a pregnancy in the second trimester. Placenta Previa: A condition in which the placenta covers the opening of the uterus. Preeclampsia: A disorder that can occur during pregnancy or after childbirth associated with raised blood pressure, an abnormal amount of protein in urine and other signs of organ injury.

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If you have a visual impairment this leaflet can be made available in bigger print or on audiotape. If you require either of these options please contact the Patient Information Centre on 0161 922 5332

If you require an interpreter, please ask an appropriate person to contact our central booking office between Monday to Friday 8am to 5pm on 0161 922 6991 to arrange this for you.

Document control information Author: Mandy Platt Division/Department: O&G Date Created: March 2020 Reference Number:

Version: 1.0