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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

 

 

 

Stretching and mobility benefits

18 Apr, 2024
Stretching and mobility exercises are indispensable components of both injury prevention and recovery strategies. Incorporating dynamic stretches before physical activity can help prepare the body for movement by increasing blood flow to muscles and enhancing joint flexibility. This dynamic warm-up routine primes the muscles and connective tissues, reducing the risk of injury during subsequent activity. Furthermore, static stretches, performed after physical activity, helps alleviate muscle tension and improve flexibility, thereby minimizing the likelihood of strains and tears. In the realm of injury recovery, stretching and mobility exercises play a crucial role in rehabilitation protocols for individuals recuperating from various musculoskeletal injuries. Following an injury, muscles can become tight and weakened due to disuse or trauma. Gentle stretching exercises aid in maintaining or restoring flexibility, preventing muscle atrophy and contractures. Additionally, targeted mobility exercises assist in restoring range of motion and functional movement patterns, allowing individuals to gradually regain strength and flexibility while reducing the risk of re-injury. Moreover, stretching and mobility exercises promote tissue healing by improving circulation to the injured area. Increased blood flow delivers essential nutrients and oxygen to damaged tissues, facilitating the repair process and reducing inflammation. By incorporating a comprehensive stretching and mobility routine into their regimen, individuals not only safeguard themselves against future injuries but also expedite their recovery journey, enabling them to return to their activities with greater resilience and confidence. Mariah Adolphus Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA

Meet a Team Leader at AB

05 Apr, 2024
Hey, my name is Blake, and I am an Exercise Physiologist, Workers Compensation Specialist and Clinical Team Leader at Absolute Balance. I graduated from Edith Cowan University in 2015 after completed my Bachelor of Science (Exercise Science and Rehabilitation). I grew up on a farm Northeast of Perth past Gingin with my parents and two brothers, both of which are back working on the farm, which has been in our family for generations. My love for sport and interest in the human body initially prompted me to complete my Bachelors in Exercise and Sports Science, and my initial thoughts on a career were either Physiotherapy or Phys Ed Teacher. However, this quickly changed when I commenced my first Exercise Physiology unit in my Sports Science degree as it opened my eyes to exercise rehabilitation, and how important it was to individuals with injuries. Having experienced multiple injuries personally playing football (AFL), basketball and tennis, I can fully empathise with how much injuries can impact your life. Being an EP and being in a role where I can make a positive and meaningful impact on individual’s lives who have sustained an injury is extremely important to me. This doesn’t only extend to the patients I see, but also the team members I lead within Absolute Balance. I guide a team of five in the Northeast region at Absolute Balance, assisting them with their own patients and leading them to grow as Exercise Physiologists and individuals. Although it has its challenges, leadership is extremely rewarding and has helped me grow both personally and professionally. Whilst I am not at work, I am spending my time at the gym, at football training and games during February-September (or in the car travelling to and from comes with the gig of country football), spending time with my wife and our dog Otis. I spend the other half of my weekend manicuring my lawn and watching good shows and sports. Blake Cocking Workers Compensation Specialist ‑ Team Leader North East (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA

Pain in my lower back!

22 Mar, 2024
Does your spine look like the picture on the left or does it look more like the one on the right? As Exercise Physiologists, we often see all sorts of presentations of the spine and in this blog, we will be covering a condition known as ‘lordosis’. More specifically, we will be focusing on the lower or ‘lumbar’ aspect of the spine, which is where we see this condition commonly. What is Lordosis? Normally, the spine is naturally curved forward a little bit which helps with shock absorption and supports optimum posture but in lordosis there is an inward exaggeration of the spinal curve which can be felt on the outside as a deep dip in the lower back. Who does it affect? Simply put, anyone of any age group can develop lordosis and it is most seen in people who are pregnant, as a hereditary condition in children and adults with obesity or reduced bone density are at a higher risk of development of this condition. What is the cause? A common cause for lordosis includes poor posture as a result of weak core muscles and muscular imbalances which can be attributed to the modern-day lifestyle where we are sitting more than ever. Other causes include conditions such as osteoporosis, spondylolisthesis, kyphosis and as previously mentioned, obesity. What are the symptoms? An obvious symptom of lordosis is lower back pain. As you can see in the photos above, there is a higher risk of complication involving entrapment of a nerve when there is excessive spinal curvature leading to increased compression of the spinal vertebrae. Although sometimes lordosis can be asymptomatic and a person can go about their daily lives without too much of an issue, in more serious cases, those affected can potentially experience lumbar radiculopathy or sciatica, where there is compression of the exiting lumbar nerve roots and lead to symptoms which can be described as burning, tingling, radiating pain, paraesthesia and numbness in one or more uncommonly, both legs. How is it treated by an Exercise Physiologist? As they say, prevention is better than cure and to reduce the risk of potential future development of lordosis, maintenance of a healthy weight and engaging in core-strengthening exercises will assist with reducing the pressure placed on the spine as well as maintaining proper posture. However, if you are somebody who is already experiencing back pain as a result of lordosis, it is never too late to engage in physical therapy to improve pain-free range of movement, flexibility and mobility of the spine. Posture can also be improved significantly with strengthening of the appropriate musculature in the trunk, hips and lower limbs and addressing compensatory patterns that may have developed over time. For example, when a person spends a significant amount of time in a seated position, the muscles in the lower or lumbar aspect of the back can become excessively tight from trying to support and stabilise the spine. Additionally, muscle groups such as the hamstrings, glutes and abdominals become weak and inhibited, contributing to poor biomechanics. Physical therapy has been proven to be highly effective by taking a conservative approach to manage symptoms and improve function. With adherence to an appropriate rehabilitation programme an injured worker will have a higher chance of returning to work as well as a return to normal activities. Chris Chen Workers Compensation Specialist ‑ Innovation Team Leader (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA
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