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Exercise during Pregnancy
International guidelines all concur with the view that walking, jogging, cycling and swimming (at moderate intensity), muscle strengthening exercises (including pelvic floor exercises), water based exercise, and pregnancy-specific exercise classes are both safe and beneficial for pregnant women.
If you have never been physically active – it’s also suggested that now would be a great time to start.
So what is actually recommended?
Exercise during pregnancy for previously inactive women
Pregnant women who were inactive prior to pregnancy should be encouraged to be active during pregnancy, commencing with low intensity activities such as walking or swimming, and progressing to the lower end of the range recommended (i.e. 150 minutes per week or 30 minutes per day of moderate intensity activity on most days). Activity can initially be accumulated in short (say 15 minute) bouts, building towards bouts of longer duration. Pregnant women who were inactive prior to conception are advised to consult a health care provider before commencing physical activity/exercise.
Exercise during pregnancy for previously active women
For healthy pregnant women who participated in physical activity/exercise prior to pregnancy, and are experiencing an uncomplicated pregnancy, physical activity/exercise can be continued throughout pregnancy, or until such time that it becomes uncomfortable to do so.
A typical ‘prescription’ for a moderate to vigorous intensity physical activity/exercise program that can be continued during healthy pregnancies (free of medical and/or obstetric complications) is as such:
Intensity: Intensity (12-14 on Borg rate of perceived exertion scale (RPE) – perceived as somewhat hard, can talk but not sing).
Time: Accumulate 150-300 mins (30-60 mins on most, if not all, days each week. Longer duration (closer to 300 minutes, instead of 150 minutes/week) is associated with more benefits i.e. reduced risk of excess weight gain and gestational diabetes.
Type: Brisk walking/running/jogging, cycling (stationary bike), swimming, aerobics etc.
As a general rule of thumb, count each minute of vigorous intensity exercise as two minutes of moderate intensity exercise (i.e. 75 minutes of vigorous intensity exercise equates with 150 minutes of moderate-intensity exercise).
Muscle strengthening exercise:
Frequency: 2 sessions per week.
Intensity: Sub-maximal intensity using own body weight, light weights and/or resistance bands (exhale on effort).
Type: Work all large muscle groups
Programming: 1 set of 12-15 repetitions of up to 8-10 exercises.
Please note: It is important that all pregnant women (inactive, active, sportswomen and athletes) consult with their health care providers (which could include a GP, obstetrician, or midwife) about physical activity/exercise during their pregnancy. A list of activities/situations which should be avoided can be supplied if required.
Our Pregnancy Pilates program at SquareOne develops individualised programs for each of our clients based on their bodies needs. Our pregnant ladies can therefore access our entire timetable of classes to ensure you can fit in this important part of preparing for your baby. Our classes are suitable for those who are newly pregnant through to 40 weeks.
Book your assessment online or phone 9968 3424.
May 29, 2018 0 Comments
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The Suncorp Super Netball series is heading into finals! Even though my team, the NSW Swifts have missed out this season, this netball fanatic will be glued to the screen watching some amazing athletes work their magic on the court!
Everyone told me that the first six months of my little girls life would go so quickly! Honestly wasn't so sure, I thought that I might get a bit bored while I wasn't working, after all I can't remember the last day I had off to "do nothing".
Pelvic Girdle Pain - What is PGP?
As many as 50% of women experience PGP during pregnancy. Happily, 90% of women recover from PGP within 12 months of having their baby. However, up to 10% of women can continue to have significant PGP and disability 2 years post-birth.
PGP refers to pain felt either in the back of the pelvis, on one or both sides and/or pain over the pubic joint. Pain in generally located between the top of the pelvis and the bottom of the buttocks. Pain may be referred into the buttock and/or down the leg, so it’s often confused with sciatica
PGP involving the pubic symphysis joint can also refer pain to the groin, inner thigh, lower abdomen and vaginal area.
PGP is a condition often misdiagnosed, misunderstood and poorly managed.
What causes PGP during pregnancy and after having a baby?
During pregnancy there are many changes that occur to your body that change the way it works. There are obvious changes that include:
· Your tummy growing, which stretches your abdomen and stomach muscles
· The weight of your baby sitting on your pelvic floor muscles throughout the pregnancy, providing a slight stretch to them
· Your centre of gravity, or balance point, moving forward as your tummy grows, which adds increased load to your back and challenges your balance
Less obvious are the hormonal changes that occur, right from the first trimester, which changes the ‘stretchiness’ of your ligaments. Relaxin is one of the hormones responsible for this increase in ligament laxity, as it changes the collagen structure of your connective tissue (which makes up ligaments). Connective tissue, including ligaments, helps control your joints and support your pelvic floor muscles.
Last month we welcomed Sol into the Titled Physio fold after she completed her Masters in Musculoskeletal Physiotherapy.
SquareOne now have 5 Titled Physios - with only 1500 in Australia we sit well above the average for your average Physio clinic! (FYI -there are only 10 at the Australian Institute of Sport)
Any wonder SquareOne continues to be the preferred Physio provider for Mosman and surrounds.
On 1st July we will move to a tiered pricing structure for our Physiotherapy consults to reflect the extra knowledge, expertise and case management you receive when seeing one of our Titled Physios.
"Running will ruin your knees," a phrase I’m sure we have all heard. Despite what your well-meaning but potentially ill-informed neighbours, co-workers, and relatives may have told you, there's no evidence that regular running damages knees.