Exercise Recommendations During Pregnancy: What does the research say?

It's a common misconception that exercise during pregnancy is only safe for women who were physically active prior to becoming pregnant. However, according to the American College of Obstetricians and Gynecologists (ACOG), pregnancy should be viewed as a time to embrace healthier lifestyles regardless of how active or healthy you were prior to pregnancy. (1)

ACOG states that it is safe to continue exercising, or begin exercising if you are healthy and experiencing a normal pregnancy (1).  There are certain conditions or complications that make exercise unsafe during pregnancy so we recommend always consulting your obstetrician prior to beginning an exercise routine. Once cleared by your doctor, establishing an exercise routine during pregnancy can be very beneficial to you and your baby. 

In an article released by ACOG, Physical Activity and Exercise During Pregnancy and the Postpartum Period exercise during pregnancy has shown many benefits including;

• decreased gestational diabetes
• decrease c-sections or operative deliveries
• decrease postpartum recovery time
• preventative of postpartum depression

In regards to exercise, ACOG makes the following recommendations:

1. Exercise and physical activity during pregnancy has been shown to benefit most women and is associated with minimal risk. However, some exercise modifications may be necessary. (Stay tuned for our upcoming blog post on exercise modifications during pregnancy!)
2. OB-gyn/obstetric care providers should perform thorough evaluation of the patient prior to recommending an exercise program to rule out any medical or obstetric complications.
3. A healthy individual, experiencing a normal, uncomplicated pregnancy, is encouraged to participate in aerobic exercise and strength training before, during and after pregnancy. 

Another great source of information, The 2019 Canadian guideline for physical activity throughout pregnancy recommends the following; (The following recommendations are intended for women without conditions or complications that would contraindicate exercise during their pregnancy. Please talk with your doctor to decide what is best for you and your pregnancy.) (2)

1. “All women without contraindication should be physically active throughout pregnancy.” 

2. “Pregnant women should accumulate at least 150 minutes of moderate-intensity physical activity each week to achieve clinically meaningful health benefits and reductions in pregnancy complications.” 

3. “Physical activity should be accumulated over a minimum of 3 days per week; however, being active everyday is encouraged.” 

4. “Pregnant women should incorporate a variety of aerobic and resistance training activities to achieve greater benefits. Adding yoga and/or gentle stretching may also be beneficial.” 

5. “Pelvic floor muscle training (PFMT) (eg, Kegel exercise) may be performed on a daily basis to reduce the risk of urinary incontinence. Instruction on the proper technique is recommended to obtain optimal benefits.” 

6. “Pregnant women who experience light-headedness, nausea or feel unwell when they exercise flat on their back should modify their exercise position to avoid the supine position.” 

Did you know that less than 15% of women meet the minimum recommendation of 150 minutes of moderate intensity physical activity during pregnancy? (3) 
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At Alliance Physical Therapy, we have a pelvic floor physical therapist and a Postpartum Corrective Exercise Specialist that want to help you navigate this exciting time in your life! We have the skillset to help manage:

• exercise programming during pregnancy/postpartum​
• low back pain
• ​urinary incontinence
• pelvic pain
• weakness

Call us today to setup a free consultation or schedule an evaluation!

Sources:

1. “ACOG Committee Opinion No. 804: Physical Activity and Exercise during Pregnancy and the Postpartum Period: Correction.” Obstetrics & Gynecology, vol. 138, no. 4, Apr. 2020, pp. e178–e188., https://doi.org/10.1097/aog.0000000000004558. 
2. Mottola MF, Davenport MH, Ruchat S-M, et al. Br J Sports Med 2018;52:1339–1346.
3. Evenson KR, Wen F. The article,  Prevalence and correlates of objectively measured physical activity and sedentary behavior among US pregnant women. By  Prev Med 2011;53(1-2):39–43.

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