Frequently asked questions about exercising during pregnancy – The physiotherapist answers
Sara Axeliusson is a physiotherapist who treats pregnancy-related pelvic pain at the Brickegården health center in Karlskoga. Here, she answers questions about exercise and physical activity during and after pregnancy.
Sara has worked as a physiotherapist since 2015 and has treated many pregnant patients over the years. They often feel uncertain about what is safe for their bodies during pregnancy and immediately after childbirth. Many would like to continue exercising as they did before becoming pregnant, while also worrying about what might harm their unborn baby. Sara believes it is beneficial to continue exercising during pregnancy. Exercise can help improve endurance, contribute to a shorter labour and reduce the risk of needing surgical interventions after childbirth.
Is it good to exercise during pregnancy?
Yes. Exercise can help prevent several physical complaints, such as pelvic girdle pain and back pain. It can also reduce the risk of high blood pressure, diabetes, stress, depression and sleep problems, while helping the body adapt more quickly to the changes that occur during pregnancy.
What is important to consider when it comes to exercise and physical activity during pregnancy?
Remember to adapt your exercise routine throughout pregnancy. During the early stages, it is usually possible to exercise at a higher intensity, but adjustments may be needed during the second and third trimesters. Exercise to feel good, not to achieve peak performance.
What types of exercise are suitable during pregnancy?
You can continue with your usual exercise routine as long as it feels comfortable, making adjustments as your bump grows. Suitable activities include endurance training, strength training, yoga and dance classes without jumps, such as Zumba.
What types of exercise should you avoid during pregnancy?
Avoid sports that involve a risk of falling or receiving a hard blow to the abdomen. Martial arts, boxing, wrestling and strenuous elite-level training should be avoided.
At what week should you stop doing abdominal exercises?
Around week 20, it may be advisable to stop exercises that increase intra-abdominal pressure, such as heavy arm and leg presses. Abdominal exercises to avoid include crunches and straight or oblique sit-ups.
Can exercising incorrectly, too intensely or too much cause a miscarriage or harm the baby?
Most miscarriages occur for reasons that are not known, and would have happened even if you had not exercised. The benefits and health gains of exercising during pregnancy outweigh the risk of miscarriage.
How often and for how long should you exercise during pregnancy?
How long you can exercise depends on the type of activity you choose and how you feel while exercising. Sessions can last between 30 and 60 minutes. Adjust the intensity to the duration of the session and aim for a moderate level of intensity, avoiding a heart rate above 160 beats per minute. If you are not used to exercising, work at a pace that feels comfortable. You should be able to hold a conversation while exercising. The recommended amount of exercise during pregnancy is 30 minutes a day or 150 minutes a week.
Should pregnant women take part in sports involving physical contact?
I recommend avoiding them. Pregnancy is a relatively short period compared with a lifetime of regular exercise, so taking the risk is unnecessary. Of course, you can still participate in activities that do not involve contact with other participants, such as warm-ups and stretching.
What types of exercise are beneficial after childbirth?
Until your postnatal check-up, which usually takes place 6–8 weeks after childbirth, short walks and pelvic floor exercises are sufficient. You can gradually increase the length of your walks over time. When you can return to your usual exercise routine varies from person to person, and I recommend gradually increasing the intensity and load.
Are there any types of exercise you should avoid immediately after childbirth?
I generally advise against activities that increase downward pressure on the pelvic floor, as this can cause a feeling of heaviness and urinary leakage. Examples include running and exercises involving heavy lifting.
How soon after childbirth can you start exercising?
Every woman and every pregnancy is unique, so it is not possible to give an exact timeframe. If the pregnancy and birth were uncomplicated and the body has had a few months to recover, it is usually possible to return to your usual exercise routine.
How long does it usually take for the pregnancy bump to disappear?
As the uterus contracts and returns towards its normal size, the abdomen will gradually shrink. This takes around six weeks. The abdominal muscles take longer to return to their normal state, so the pregnancy bump may remain for some time.
Do not put pressure on yourself to exercise during pregnancy or afterwards. Listen to your body and what it feels capable of doing, but do not let this become an excuse to skip a walk or a trip to the gym. Choose activities that make you feel good and that you enjoy, and your motivation to exercise will come naturally. Good luck!
