Pre Natal Exercise & Pilates

Aug 17, 2023

Yes, exercise is safe, and recommended for women throughout their pregnancy.

Pregnancy and childbirth has a huge impact on the female body, affecting many physical and physiological systems. Exercise during pregnancy can reduce the risk of conditions such as gestational diabetes or pre-eclampsia and can assist in a return to regular physical activity post-birth. Exercising during pregnancy can help prepare the body for childbirth including labour and recovery, reduce back and pelvic pain, reduce the risk of incontinence and improve mental health, lowering the risk of postnatal depression.

It is important to note that research strongly supports exercise during pregnancy, encouraging women to engage in 2.5 to 5 hours of moderate intensity exercise per week. Women who were regularly active prior to falling pregnant are encouraged to continue their exercise routine, making appropriate modifications as guided by your health professionals. For women who were not exercising prior to falling pregnant, it is still safe to start. We strongly recommend you seek the guidance from your health care team, and work with an Accredited Exercise Physiologist.

For more information on exercise guidelines during Pregnancy, visit: https://www.health.gov.au/topics/physical-activity-and-exercise/pregnancy

The benefits of Pilates during Pregnancy

Pilates during pregnancy is a great option as the repertoire can accommodate the needs of pregnant and post-natal women regardless of which trimester they are in. Pilates can assist in building strength in a safe way that reduces injury risk and helps to decrease changes in posture. Pilates works on strengthening the pelvic floor which assists during labour and childbirth and promotes better post-natal recovery. By remaining active during pregnancy, women can maintain their independence and mobility.

Things to consider

When joining a Pilates class while pregnant, be sure to alert your instructor and let them know how many weeks along you are. This information helps the instructor to guide you through a series of pregnancy safe exercises. Where possible, join a pregnancy specific class as these classes will move at a slower pace and allow the instructor to solely focus on pregnancy specific exercises for each participant.

Exercise during pregnancy should not be painful or uncomfortable. Ensure you let your instructor or health care provider know if you experience any changes or responses to exercise you are not sure about. Our priority is yours and your baby’s health and wellbeing.

Words by Charlotte Moore

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