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Exercise During Pregnancy – FACT VS FICTION

May 15, 2018

In this day and age, it is easy to find information on exercise during pregnancy and sometimes there can be such a flood of information that the answer becomes blurred and confusing as to what is the best way to exercise during pregnancy, what should be avoided, and what should be continued. Hopefully this short blog provides a little clarity to those who are expecting along with myself. The current guidelines from the Australian Government for exercise during pregnancy recommend completing at least 30-minutes of moderate intensity physical activity on most, if not all, days of the week. If you were inactive prior to pregnancy, it is recommended to participate in activities such as walking and swimming to gradually build your exercises tolerance. For physically active individuals, activities such as walking, swimming, jogging, cycling, aquarobics, strengthening exercises yoga, stretching and Pilates are all considered safe to complete during pregnancy. It is recommended this level of activity is continued throughout pregnancy unless it becomes uncomfortable to do so.

As an Accredited Exercise Physiologist and a pregnant woman, I agree with these guidelines and would recommend them to most of my GENERAL clients I see in clinic during pregnancy. In my clinical opinion, I do think these guidelines are somewhat lenient and the target for overall activity completed should be higher, especially for individuals who are capable of achieving more or already very physically active. This is where the information becomes fuzzy for those of us that are moderately to highly active pre-pregnancy; The big question – “do I have to stop completing my normal exercise routine?” the simple answer is, no! Of course, there are some precautions that will need to be considered as you enter the later stages of your pregnancy but generally, if you have been consistently completing a certain activity and are considered ‘skilled’ in the activity, it is safe to continue to complete this until your doctor or midwife advises you otherwise or until it becomes uncomfortable to do so.

Some important things to take into consideration while exercising during pregnancy:

  • Don’t let your body temperature get too high and maintain your hydration – during pregnancy you are at a higher risk for dehydration and heat stroke.
  • You will experience more fatigue than normal, so try to keep your maximal intensity to approximately 75-80% of your age predicted maximal heart rate.
  • Your recovery rate will be slower than normal, so you may need to reduce your weights in the gym and taper back your sessions slightly.
  • Complete Pelvic Floor and Transverse Abdominus strengthening exercises over traditional abdominal strengthening exercises to reduce the risk/impact of abdominal separation.

Exercises considered ‘High-risk’:

  • Exercises exposing you to abdominal trauma or excessive intra-abdominal pressure (avoid these exercises in 2 nd and 3 rd trimester)
  • Contact sports or sports that have hard projectile objects or striking implements such as hockey, cricket, softball, martial arts and other contact sports (avoid these exercises in 2 nd and 3 rd trimester).
  • Extreme balance, coordination, plyometric and agility-based activities such as gymnastics (avoid these exercises in 2 nd and 3 rd trimester).
  • Activities such as SCUBA diving where you are exposed to changes in pressure, likewise, activities at high altitude.
  • Exercises lying on your back (in 2 nd and 3 rd trimester) can reduce blood flow and cause complications.

So, in summary for my fellow pregnant ladies, if you are currently active – keep doing what you’re doing! If you are not yet active, I would advise you to get moving!  If you are entering your 2 nd and 3 rd trimester and are unsure about what exercises are safe for you to continue completing, speak to your doctor or midwife, or pop in and see me at our Absolute Balance Clinic for assistance with a specific pregnancy programme. As always, before commencing any form of new exercises we recommend you seek medical clearance from your treating doctor to ensure you are healthy and ready to get started.

For more information, jump on the website www.absolutebalance.com.au or send us an email to info@absolutebalance.com.au.

Alixe Luckins (B.Sc. Exercise Physiology)

Senior Accredited Exercise Physiologist

Clinic Manager

 

 

 

Rehab a wrist Injury, from an Exercise Physiology perspective

February 7, 2025
How would I rehabilitate a wrist, hand or finger injury? Rehabilitating a hand injury is challenging due to the hand's essential role in daily tasks, including heavy lifting and precise movements. So, what are some key focuses to prioritise with rehabilitation of the hand and wrist? Understanding hand anatomy is essential. The hand consists of 27 bones: 8 carpal bones (wrist base), 5 metacarpals (palm), and 14 phalanges (fingers), all connected by ligaments and serving as tendon attachments. When an upper limb injury occurs, immobilization is necessary for recovery. This leads to reduced upper limb use, resulting in muscle atrophy, decreased strength and feelings of tightness or stiffness, along with discomfort. Not every movement requires a 'power' grip for strength and endurance restoration. Rehabilitation stages may involve using various objects to challenge the grip, facilitating a transition to dynamic everyday strength. The hand, as the most proximal structure of the upper limb, is crucial for daily tasks and fine motor control. A little tip that can help improve someone’s rehabilitation is implementing exercises that can incorporate a ball, broomstick or even different types of stationary! Rehabilitation for fingers, hands, and wrists varies for each individual.  A tailored approach, sometimes requiring minimal intervention or creative solutions, can lead to optimal outcomes. Afiq Jackson Workers Compensation Specialist ‑ Team Leader North West (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA

The Role of Sports and Exercise in Fostering Relationships and Instilling Purpose

January 31, 2025
Joining a sports club or team provides an opportunity to integrate into a community where you can forge lasting relationships. This experience can offer a sense of purpose and belonging. Below are three separate occasions that illustrate how joining a rugby club and a squash club positively influenced my life: Occasion 1: I began my university journey in a new city, knowing only a few friends from school. After taking a gap year in New Zealand, my school friends had already formed new connections at university, having started a year before me. One sunny morning at the beach, I was invited to join a touch rugby game with people I had never met. Fast forward three years, and the new acquaintances I made that day had become lifelong friends through my involvement at the local rugby club they played for. Participating in that touch rugby game allowed me to connect with like-minded individuals, which led to me joining the rugby club and giving me a sense of purpose and direction during my early university years. Occasion 2: After graduating from university, I relocated to a new city to embark on my first real job. Drawing from my past experiences, I sought out the nearest squash club, having given up rugby due to an injury. Just like before, within two days of becoming a member of the local squash club, I received invitations to lunch and social gatherings at the homes of fellow players. Along with connecting with a wonderful group of individuals, the regular exercise and my commitment to a team that I had to show up for each week provided me with a similar sense of purpose I had experienced during my rugby club days. This experience was essential in helping me become the best version of myself. Occasion 3: The final and perhaps the most significant moment to reflect on was when I relocated to a larger, busier city to advance my career. During this transition, I reconnected with an old friend from a previous club who had taken up running. Naturally, I joined him for a few runs, quickly bonding with the running group. After a year, I became involved in this running community, which ultimately resulted in my moving into a new home and meeting my now-wife! To sum up, the potential that sports and exercise offer is limitless. In any setting filled with like-minded individuals, the possibilities are endless! I hope this blog inspires you to finally join that gym or sport you've been interested in for all these years! Michael Andrews Business Development Manager

Benefits of Staying Hydrated

January 24, 2025
Water is often hailed as the elixir of life, and for good reason. Our bodies are made up of about 60% water, making it essential for a variety of bodily functions (Meyer et al., 2019). Yet, many of us still don’t drink enough of it. Whether you're a busy professional or a stay-at-home parent, it’s easy to overlook the importance of staying hydrated. However, drinking enough water is vital for maintaining good health and optimizing daily performance. Below are five reasons why drinking water is good for you. Improves Physical Performance One of the most significant benefits of drinking water is its positive impact on physical performance (Meyer et al., 2019). During exercise, the body loses water through sweat, and staying hydrated ensures that your muscles and joints function efficiently (Meyer et al., 2019). Dehydration can lead to fatigue, decreased endurance, and even muscle cramps, which can severely impact your workout (Meyer et al., 2019). By drinking water, you help regulate your body temperature, keep joints lubricated, and ensure your muscles have the necessary hydration to perform at their peak (Meyer et al., 2019). Whether you’re running a marathon or doing light yoga, adequate hydration can improve your performance and make your workouts feel less taxing (Meyer et al., 2019). Supports Digestive Health Drinking water plays a crucial role in maintaining a healthy digestive system (Muto, 1988). Water helps dissolve fats and soluble fibres, preventing constipation and aiding in smoother bowel movements (Muto, 1988). It also flushes out waste products from the body, promoting better kidney function (Muto, 1988). When you don’t drink enough water, your body tries to retain water in the colon, leading to constipation (Muto, 1988). Staying hydrated ensures that the digestive process runs smoothly and prevents uncomfortable gastrointestinal issues (Muto, 1988). So, if you’re feeling bloated or sluggish, it might be time to drink a glass of water. Boosts Skin Health Your skin is the largest organ in your body, and just like any other organ, it needs water to stay healthy (Williams et al., 2007). Hydration helps maintain skin elasticity, reduces the appearance of fine lines, and promotes a natural, healthy glow (Williams et al., 2007). When your body is dehydrated, your skin can become dry, flaky, and prone to wrinkles (Williams et al., 2007). Drinking water helps keep your skin cells functioning properly, ensuring that your skin remains supple and well-moisturized from the inside out (Williams et al., 2007). Additionally, proper hydration may help in the fight against acne and other skin conditions by flushing out toxins that can lead to breakouts (Williams et al., 2007). Regulates Body Temperature Water plays a vital role in regulating your body’s temperature, especially when you’re exposed to extreme heat or engaging in physical activities (Boulze, Montastruc, & Cabanac, 1983). Sweating is the body’s natural cooling mechanism, and water is a crucial component in this process (Boulze, Montastruc, & Cabanac, 1983). When you're hydrated, your body can produce sweat efficiently, which helps cool down the body and maintain a stable internal temperature (Boulze, Montastruc, & Cabanac, 1983). Dehydration can impair this cooling process, increasing the risk of overheating and heatstroke, particularly in hot weather or during intense physical exertion (Boulze, Montastruc, & Cabanac, 1983). Drinking enough water helps your body maintain a normal temperature, preventing potential heat-related health issues. Enhances Brain Function and Mood The brain is highly sensitive to dehydration, and even mild dehydration can affect cognitive function, memory, and mood (Boulze, Montastruc, & Cabanac, 1983). Studies have shown that when you're dehydrated, you may experience difficulties concentrating, feel more fatigued, or even become irritable (Boulze, Montastruc, & Cabanac, 1983). Drinking enough water can help keep your brain sharp, enhance your ability to focus, and improve your overall mood (Boulze, Montastruc, & Cabanac, 1983). In addition to its cognitive benefits, staying hydrated ensures that your brain can function at its best, promoting better decision-making, problem-solving, and productivity (Boulze, Montastruc, & Cabanac, 1983). Conclusion Drinking water is one of the simplest and most effective ways to improve your overall health. From enhancing physical performance to supporting digestive health, boosting skin appearance, regulating body temperature, and improving brain function, the benefits of staying hydrated are undeniable. So, whether you're exercising, working, or simply going about your day, make sure to drink plenty of water. Your body will thank you for it, and you’ll feel the positive effects in no time. Keep that water bottle nearby and remember that hydration is key to living your best, healthiest life! References: - Meyer, F., Timmons, B. W., Wilk, B., & Leites, G. T. (2019). Water: hydration and sports drink. In Nutrition and enhanced sports performance (pp. 545-554). Academic Press. Retrieved from Water: Hydration and Sports Drink - ScienceDirect - Muto, T. (1988). Digestion and absorption. Tokyo: Daiichishuppan Co., Ltd, 228. Retrieved from samples.jbpub.com/9781284021165/9781449649241_CH03_Insel_4886_1.pdf - Williams, S., Krueger, N., Davids, M., Kraus, D., & Kerscher, M. (2007). Effect of fluid intake on skin physiology: distinct differences between drinking mineral water and tap water International journal of cosmetic science, 29(2), 131-138. Retrieved from Effect of fluid intake on skin physiology: distinct differences between drinking mineral water and tap water - Williams - 2007 - International Journal of Cosmetic Science - Wiley Online Library  - Boulze, D. M. P. C. M., Montastruc, P., & Cabanac, M. (1983). Water intake, pleasure and water temperature in humans. Physiology & behaviour, 30(1), 97-102. Retrieved from Water intake, pleasure and water temperature in humans - ScienceDirect
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