OH! Magazine - Australian Version April 2015 | Page 10

MICHELLE
BRIDGES

EXERCISING DURING

PREGNANCY
Michelle Bridges shares her guidelines for exercising during pregnancy.
an there be a more important time
to be looking after your body than
during a pregnancy? Probably not. Which
is why, for my money, it’s not just a good
time to incorporate exercise into your life,
but a critical time.

C

The benefits extend past the pregnancy
itself, into birthing and even after you’ve
had your baby when you’re ready to get
yourself back in shape.
It is important to consult your health
practitioner, particularly if you’re a nonexerciser, before you start your training
routine; just to be sure that any particular
issues you have are sufficiently addressed.
Not allowing yourself to overheat when
exercising is critical, particularly in the
first trimester, so avoid training in hot
weather, and leave the saunas and spas
until after childbirth.
If you’re already an exerciser your prepregnancy routine needs to be tailored. If
running and strength training are part of
your regime, it should be fine to continue

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APRIL 2015 ( OH! MAGAZINE )

but avoid using heart rate as a measure of
exertion, as your resting heart rate
increases during pregnancy.
The better option is to use your perceived
rate of exertion – in other words, how you
actually feel, rather than a mechanical
measurement of how hard you’re going.
Still, aim for 30 minutes of moderate
intensity sessions most days of the week,
and by the third trimester, restrict more
vigorous sessions to just three times a
week.
Tailor your training to emphasise your
core and pelvic floor muscles, as their
role in pregnancy and childbirth is
important. Your pelvic floor muscles form
a sling between your legs from your pubic
bone to the base of your spine, and
hormones released during pregnancy will
stretch the muscles resulting in reduced
support for your bladder, uterus and
bowel. Working them properly will give a
whole new meaning to the phrase
‘squeeze and lift’ but get a physio, trainer
or midwife to show you the exercise in
detail, as the importance of these muscles

continue throughout your life, particularly
after menopause.
As you progress through to the second
trimester, the redistribution of your body
weight coupled with a (normal) reduction
in your blood pressure makes it a good
time to explore training routines that
don’t rely on balance.
Swimming is probably the most
recommended pregnancy exercise, but if
you’re not a swimmer it may be time to
check out the nearest yoga or Pilates
class. Pilates (for pregnant exercisers) is
great as it pays a lot of attention to your
core and pelvic floor muscles.
For best results, consult your local
professional who specialises in exercise
and pregnancy.

Michelle’s Tip
During pregnancy your body produces
relaxin, a hormone that allows your
muscles to stretch to assist in the
birthing process. However, relaxin can
reduce joint stability by loosening the
muscles around your ankles, knees and
shoulders, so to minimise injury take
extra care when running or doing
classes.

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