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The Ultimate Guide to Exercising During Pregnancy: Recommended Exercises from The Mama Physio

  • May 12, 2024

Written in collaboration with Jess Jenkins; Pelvic Health Physiotherapist, well known as The Mama Physio

Pregnancy is a beautiful journey, and maintaining an active lifestyle throughout these transformative months is crucial for the health of both the mother and the baby. Thanks to the expert guidance of The Mama Physio, a renowned Pelvic Floor and Women’s Health Physiotherapist, and creator of MOVE with the Mama Physio, we bring you essential tips and exercises to keep you fit and comfortable as you prepare to welcome your little one.

Why Exercise During Pregnancy?

Exercising during pregnancy isn’t just about staying in shape. It's about preparing your body for the demands of labour and ensuring a quicker recovery postpartum. Regular physical activity can significantly enhance your pregnancy experience by improving fitness and reducing risks of gestational diabetes, hypertension, and even prenatal depression.

Getting Started with Exercise

According to The Mama Physio, pregnant women should aim for about 150-300 minutes of moderate, or 75 minutes of vigorous-intensity exercise per week (or a combination of both). If you’re just starting out, it’s okay to begin with 15 minutes a day and gradually increase to 30 minutes. The key is consistency and listening to your body. Use the "Talk Test" to measure the intensity of your workouts. You should be able to carry on a conversation during moderate-intensity activities, but in vigorous-intensity activities, you would find this difficult. Don’t forget to add your pelvic floor exercises daily to prevent and manage pelvic floor issues.

Recommended Exercises

Jess recommends a blend of strength and aerobic activities is ideal:

  • Walking: The easiest way to get your exercise in!
  • Stationary Cycling: Safe and effective at keeping your heart healthy without the strain.
  • Swimming: Excellent for those who want a full-body workout that feels lighter and less strenuous.
  • Pilates and Yoga: These help improve flexibility, keep your pelvic floor and core strong, and prevent back and pelvic pain.
  • Weights: To maintain strength and endurance, which you’ll definitely need during childbirth!

Special Focus: Exercises to Ease Rib Pain in Pregnancy

If you're experiencing upper back or rib pain, a common complaint as your baby grows, The Mama Physio recommends specific exercises to enhance spinal mobility and relieve discomfort:

  • Hip Flexor Stretch with a Side Stretch
  • Four Point Kneel Tail Wag
  • Child’s Pose with Side Stretch
  • Kneeling Mermaid Stretch

Hold each exercise for 30 to 60 seconds

Repeat 1-4 x per day, depending on your symptoms

See the whole workout here!

Preparing for Childbirth

As well as being educated and mentally prepared for childbirth, it is important to physically prepare your body! The Mama Physio suggests:

  • Daily pelvic stretches: Using techniques like 90/90 windscreen wipers, adductor rock backs, and child’s pose to open up the pelvis in preparation for labour.
  • Perineal Massage: Starting at 34 weeks to help prevent tears during childbirth.
  • Hydration: Stay hydrated with electrolyte-rich solutions like those from Franjo’s Kitchen to endure the 'marathon' of labour.

Learn more about exercises to prepare for childbirth here!

Core Activation in Pregnancy

Proper core activation is crucial and can be challenging as your body changes. See The Mama Physio demonstrate how to engage your core effectively to support your pregnancy and prevent discomfort:

  • Incorrect Method: Breath-holding, using upper abdominals, or lifting the chest.
  • Correct Method: Engage your pelvic floor and wrap your deep abdominal muscles upwards, as if “hugging and lifting your bump.”

Stay Strong with Sleepybelly

Alongside these exercises, using Sleepybelly’s pregnancy pillow can enhance your comfort during your rest and sleep. Our pillows are designed to support your body as it changes, help to keep you in an optimal sleeping position, and make every rest after an exercise session more restorative.

Exercising during pregnancy is a fantastic way to ensure a healthier and happier pregnancy experience. With these expert tips from The Mama Physio, you’re ready to take on this beautiful challenge. Stay active, stay safe, and remember to always consult with your healthcare provider before starting a new exercise regimen.

If you’re looking for a tailored exercise plan for pregnancy, we HIGHLY recommend Move with The Mama Physio! You can get a free trial here and we’ve also got an exclusive discount where you can get 20% off the monthly and yearly memberships using “SLEEPYBELLY” at checkout.

Read More

Braxton Hicks at Night: Why Your Bump Goes Rock Hard in the Dark

Braxton Hicks at Night: Why Your Bump Goes Rock Hard in the Dark

Late-night abdominal tightenings during the third trimester are very common and usually indicate Braxton Hicks practice contractions rather than actual labor. Unlike true labor, Braxton Hicks are irregular, stay at a similar intensity, and typically affect only the front of your belly. They feel uncomfortable rather than painful and often disappear when you change position, walk, or hydrate. In contrast, true labor contractions become progressively longer, stronger, and closer together over time, often wrapping from your lower back to the front without easing when you move.

To settle practice contractions, drink a large glass of water, empty your bladder, shift to your other side, or apply mild heat with a warm shower. Proper side-lying pillow support can also help relax your abdominal muscles so you can fall back asleep.

You should immediately call your midwife or maternity unit, regardless of the hour, if you are under 37 weeks with regular tightenings or cramping, if contractions grow steadily stronger and closer together, if you notice vaginal bleeding or leaking fluid, or if your baby's movements slow down or change.

Working Night Shift While Pregnant: A Practical Guide for Nurses, Care Workers and Anyone on a Roster

Working Night Shift While Pregnant: A Practical Guide for Nurses, Care Workers and Anyone on a Roster

Under Australia's Fair Work Act, pregnant employees have a legal right to a safe job. If night shifts become unsafe, a medical certificate from your GP or midwife enables a transfer to daytime hours at your usual pay rate, or "no safe job leave" if no role is available.

To manage night shifts safely:

  • On Shift: Wear graduated compression socks from early on, eat small meals before 2:00 AM to avoid reflux, sit whenever possible, and taper liquid intake during the final two hours to protect your daytime sleep.

  • Daytime Recovery: Aim for 7 to 9 total hours of sleep per 24-hour period. Keep your bedroom cold, dark, and quiet. Take a short nap just before heading into a shift to boost alertness.

  • Off-Roster Transition: After your final night shift, take a short morning sleep, get natural afternoon light, and go to bed early that evening to reset your body clock.

Contact your healthcare provider immediately if you experience persistent dizziness, recurring tightenings, or severe exhaustion.

 

Napping in Pregnancy: How Long, How Late, and Whether It Ruins Your Night

Napping in Pregnancy: How Long, How Late, and Whether It Ruins Your Night

Pregnancy tiredness is a natural response to significant hormonal and physical changes, making a strategic daytime nap an effective tool to restore energy without disrupting overnight sleep. To maximize the benefits of daytime rest, aim for a short 20-to-30-minute nap for a quick mental reset. This duration keeps you in light sleep so you wake up alert rather than groggy. If severe sleep deprivation requires a longer rest, opt for a full 90-minute nap, which allows your body to complete an entire sleep cycle. Avoid napping for 45 to 60 minutes, as waking up from the middle of deep sleep causes heavy fatigue and disorientation that can linger for hours.

Timing is just as important as duration. Finish all daytime naps by 3:00 PM to protect your nighttime sleep drive. The ideal window for rest is during the body's natural early afternoon energy dip between 1:00 PM and 3:00 PM. Napping later in the afternoon reduces the tiredness needed to fall asleep at bedtime.

For the most restorative rest, set an alarm before closing your eyes, darken the room, and sleep on your side if you are beyond 28 weeks of pregnancy. Even if you cannot fall asleep, resting quietly with your eyes closed and feet elevated offers valuable physical recovery. While heavy fatigue is expected during the first and third trimesters, severe exhaustion accompanied by dizziness, shortness of breath, or a racing heart should be evaluated by a healthcare professional, as these symptoms can indicate underlying conditions such as anemia.

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