Exercise guidelines for pregnancy and fertility
Written by:In his first article in a two-part series, Dr Panicos Shangaris gives us his insights into exercise when pregnant or trying to conceive. He talks about what types of exercise are considered safe and beneficial for pregnant women or women who are trying to conceive and he gives guidance on the appropriate intensity and duration for women undergoing fertility treatments or who have already conceived.
What types of exercise are generally considered safe and beneficial for women who are pregnant or trying to conceive?
Physical activity generally benefits pregnant women and those in the postpartum period, offering a range of health advantages. However, it's crucial to approach exercise during these stages with proper guidance and awareness. According to the UK government's guidelines on "Physical activity during pregnancy & during postpartum," the following types of exercises and considerations are often recommended:
During Pregnancy:
- Reduction in hypertensive disorders
- Improved cardiorespiratory fitness
- Lower gestational weight gain
- Reduction in the risk of gestational diabetes
Postpartum (up to one year):
- Reduction in depression
- Improved emotional well-being
- Improved physical conditioning
- Faster return to pre-pregnancy weight and reduction in postpartum weight gain
General guidelines
1. Activity Levels: Physical activity choices should reflect a woman's activity levels before pregnancy. If someone was active before pregnancy, they can usually maintain their activity level with some adjustments.
2. Strength Training: Strength training is recommended and can be included as part of a balanced exercise regimen.
3. Vigorous Activity: Vigorous activity is not recommended for women who were previously inactive.
4. Gradual Resumption: After the 6 to 8-week postnatal check, and depending on how the woman feels, more intense activities can gradually be resumed. The guidelines recommend building the intensity from moderate to vigorous over a minimum period of at least 3 months.
5. Breastfeeding: According to the guidelines, physical activity had no negative impact on breastfeeding postpartum.
Types of exercise generally considered safe and beneficial
Walking: A simple yet effective exercise that can be easily adapted to fit individual fitness levels.
Swimming: Provides good cardiovascular benefits and allows for exercise with minimal joint strain.
Prenatal Yoga or Pilates: Focuses on flexibility and breathing, but it's essential to consult a certified instructor for proper guidance.
Stationary Biking: A low-impact exercise option that puts less stress on the joints.
Low-impact Aerobics: Ideal for keeping the heart and lungs strong but should be done under professional guidance to ensure it's tailored for pregnancy.
Always consult healthcare professionals before starting any new exercise regimen during pregnancy or postpartum.
Could you provide some guidance on the appropriate intensity and duration of exercise for women undergoing fertility treatments or who are already pregnant?
Exercise can play a beneficial role for women who are undergoing fertility treatments or are already pregnant. However, it's crucial to approach physical activity cautiously and under medical supervision during these sensitive periods.
For women undergoing fertility treatments:
1. Consult Your Doctor: Consult your healthcare provider before starting or continuing an exercise regimen while undergoing fertility treatments. The effects of exercise can vary depending on the type of fertility treatment you're receiving.
2. Moderate Intensity: Opt for moderate-intensity exercise, like brisk walking or light jogging, rather than high-intensity workouts. High-intensity exercise may interfere with hormone levels and other aspects of fertility treatment.
3. Duration: Aim for about 30 minutes of moderate exercise, but not exceeding 60 minutes on most days. Overexertion should be avoided.
4. Types of Exercise: Low-impact activities like swimming, yoga, and stationary biking are often recommended.
For pregnant women:
1. Consult Your Doctor: It's vital to consult your healthcare provider before starting any exercise program to ensure it's appropriate for your pregnancy stage and health condition.
2. Intensity: For those who were active before pregnancy, maintaining a moderate exercise intensity is generally considered safe. For beginners, it's advisable to start with light activities and gradually move to moderate intensity as comfort and capability allow.
3. Duration: The American College of Obstetricians and Gynaecologists (ACOG) recommends at least 150 minutes of moderate-intensity exercise per week during pregnancy, divided into 30-minute sessions on most days.
4. Types of exercise: Low-impact exercises like walking, swimming, and stationary cycling are generally considered safe. Prenatal yoga and Pilates can also be beneficial but should be done under the guidance of certified instructors.
5. Listen to your body: Always listen to your body and stop exercising if you feel discomfort, pain, or other unusual symptoms.
6. Hydration and nutrition: Stay hydrated and maintain balanced nutrition. This is crucial for both fertility treatments and pregnancy.
7. Avoid high-risk activities: Activities with a high risk of falling or abdominal injury, such as skiing, horseback riding, and certain types of vigorous athletics, should generally be avoided during pregnancy.
8. Postnatal exercise: As per the UK government guidelines, after the 6 to 8-week postnatal check, and depending on how you feel, more intense activities can gradually resume. Build up the intensity from moderate to vigorous over at least 3 months.
It's crucial to consult your healthcare provider for personalised advice, especially given the complexities of fertility treatments and the various stages and conditions of pregnancy.
Dr Panicos Shangaris is an esteemed consultant in obstetrics and maternal and fetal medicine with over 15 years of experience. You can schedule an appointment with Dr Shangaris on his Top Doctors profile.
