Got pregnant? Get fit!

by Dr Jocelyn Land-Murphy

The 2019 Canadian Exercise Guidelines are just out, and as expected they are highly supportive of exercising throughout pregnancy – including aerobic exercise, strength training, and pelvic floor training. 

Some important highlights from this year’s consensus statement by the Society of Obstetricians and Gynaecologists of Canada:

• Not just “can,” but “should” – a strong recommendation that women stay physically active throughout pregnancy, with the key exceptions of contraindications including uncontrolled type 1 diabetes and hypertension, and unexplained persistent vaginal bleeding

• Make it routine – Pregnant women should accumulate at least 150 min of moderate-intensity physical activity, over a minimum of 3 days per week

• Switch it up – Incorporating a variety of aerobic and resistance training activities will achieve greater fitness benefits for pregnant momma

• Stretch it out – Adding yoga and/or gentle stretching is also recommended

• Just kegel it – Pelvic floor muscle training should be performed on a daily basis

Research performed on the impact of exercise during pregnancy has shown that exercise throughout pregnancy can result in:

• Lowered odds of developing gestational diabetes, gestational hypertension, and pre-eclampsia
• Decreased severity of low-back pain, pelvic girdle pain, and lumbopelvic pain
• Reduced odds and symptom severity of prenatal and postnatal urinary incontinence 

Altogether, it’s two thumbs up for downward dogs, squats and treadmills in a very encouraging report. For the great majority of women, a healthy pregnancy shouldn’t mean missing a step.

I hope you have found this helpful, and do let me know if you have any questions!

If you are hungry for more evidence-based information in your pregnancy, sign up for my free webinar: 7 Pregnancy Myths Debunked – and get the information you need to have a healthy pregnancy and a thriving baby.

And if you are a care-provider looking for evidence-based resources for your pregnant patients, please get in touch with us at support@myhealthypregnancyplan.com.

In health,

Dr Jocelyn Land-Murphy, ND

Terra Life

Disclaimer: The information and content provided is for general educational and informational purposes only and is not professional medical advice, nor is it intended to be a substitute therefore. Please consult the Disclaimer and Terms of Use for full details.

References:

Davenport, M. et al. (2018). Exercise for the prevention and treatment of low back, pelvic girdle and lumbopelvic pain during pregnancy: a systematic review and meta-analysis. British Journal of Sports Medicine. British Journal of Sports Medicine, 51(21).

Davenport, M. et al. (2018). Prenatal exercise (including but not limited to pelvic floor muscle training) and urinary incontinence during and following pregnancy: a systematic review and meta-analysis.British Journal of Sports Medicine, 51(21).

Motrola, M. et al. (2018). Concensus Statement: 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine, 51(21).