Exercise Guidelines for Late Term Pregnancy
Safe and Effective Exercise in the Second & Third Trimester
Oct 14, 2009
It is important to be aware of the changes to the body that occur during the second and third trimesters of pregnancy. Things to look out for are increased body temperature due to exercise and increased joint laxity due to hormone release of relaxin, which helps the body adapt to the pregnancy. Body weight will increase and coordination and stability may decrease, so an exercise program should incorporate the guidelines below.
Exercise Guidelines for the Second and Third Trimester
Listed are the key guidelines for mid to late term exercise, as recommended by the American College of Sports Medicine (ACSM).
- Avoid extreme balance exercises that could result in a fall or impact.
- Reduce intensity of weight bearing resistance exercises to allow for increasing body weight.
- Avoid cardiovascular exercise above comfortable intensity (the anaerobic threshold or the level above which talking becomes difficult). This has been suggested to be 140 beats per minute, although this is not scientifically tested and may be too conservative for some women. It is important to be aware of body temperature and avoid dizziness or faintness.
- Avoid exercises lying on the back after the first trimester. There are important blood vessels that can be impacted by the weight of the foetus when in the supine position.
- Avoid exposure to extremes of air pressure such as scuba diving or high altitude sports and pastimes.
Beneficial Exercises in the Second and Third Trimester
There are some extremely beneficial exercises that can be undertaken during mid to late term pregnancy. The key areas are listed below:
- Swimming, walking and cycling on a stationary bike ( or cross trainer in the gym ) are excellent cardiovascular exercise. This should be done according to the exercise intensity suggested above two to three times a week for 25 – 30 minutes.
- Light resistance training to help strengthen the back, core and legs will help he body cope with the change in shape and weight during pregnancy. This may be done through weight bearing exercises or using exercise machines in a gym environment. For most weight bearing exercises, body weight may be sufficient, particularly in the third trimester; if using resistance machines, then light to moderate weight that does not cause excessive strain should be used.
- Core strengthening exercises in the standing, prone ( hands and knees) or side lying position are recommended for strengthening the abdominal and pelvic floor muscles. However, as the pregnancy continues into the third trimester, it is important to look out for signs of diastasis recti (separating of the abdominal muscles). This can occur during the second half of the term and can be corrected after birth with varying degrees of success depending on the severity.
- Antenatal yoga and other stretching regimes. Flexibility will increase in joints as the term continues due to the body’s natural hormones but aches and pains from sore muscles may also increase. Antenatal yoga or specific stretching routines can be of great benefit, especially to relieve back and leg pain.
As with any exercise routine, it is important to listen to your body and not over do it. This is especially important during pregnancy. Good hydration is essential during exercise and exercise should be halted at any sign of faintness or dizziness.
Always consult your doctor before undertaking an exercise program and as a qualified fitness professional to design a program for you.
References:
ACSM (2006) Impact of Physical Activity during Pregnancy and Postpartum on Chronic Disease Risk
Madsen, M (2002) Leisure time physical exercise during pregnancy and the risk of miscarriage: a study within the Danish National Birth Cohort. Department of Child Health, National Institute of Public Health, Copenhagen K, Denmark.
American Chiropractic Board of Sports Physicians (1998) Position Statement on Exercise and Athletic Participation During Exercise.
Aral et al (2000) ACSM Current comment on Exercise During Pregnancy. www.acsm.org
 |
