At Babes on Board, we help you move towards meeting these exercise recommendations for pregnancy because not only will you feel good, but there are so many benefits for you and baby! Some potential benefits of following these guidelines are listed below:
Benefits
Fewer newborn complications
such as being large for gestational age
Fewer maternal complications
such as blood sugar issues, gestational diabetes, high blood pressure (hypertension), preeclampsia, excessive pregnancy weight gain
Reduced likelihood of birth intervention
such as vacuum or forceps births or caesarean section
Reduced likelihood of urinary incontinence
during pregnancy
Reduced severity of pregnancy aches & pains
specifically lower back and pelvic pain
Improved mood
reduced risk of depression and reduced severity of depressive symptoms
Risks
Inherently all exercise and physical activity comes with some risks, and there are some risks that are specific to pregnancy. These are generally small and unlikely to occur, particularly with the pre-screening and design of Babes on Board classes, as well as with the education given to those participating. Nonetheless, they do exist.
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Muscle/joint injury
Keep exercise low impact and use good technique
Hormone changes in pregnancy cause a change in structure and softening of the ligaments that support your joints.This is important to help to prepare your pelvis for birth, but it may increase your risk of a muscle/joint injury during exercise whilst pregnant.Babes on Board reduces this risk by providing low impact classes and encourages good technique and modifications for individuals as required to reduce this risk.
Heart/blood pressure events
STOP in the unlikely event you experience:
Severe chest, neck or jaw pain, persistent excessive shortness of breath, racing heart, severe persistent headache or persistent dizziness/faintness that do not resolve with rest or change of position.Seek immediate medical attention. Tell your physiotherapist.There is a low risk of this occurring. This is also a risk for non-pregnant people while exercising.
Dehydration and heat stress
Stay well hydrated and avoid exercising in hot environments
Your body temperature is slightly higher when you're pregnant.At Babes on Board we take precautions so as to avoid raising your core body temperature to level that could be unsafe for your baby by: • Encouraging regular drink breaks • Exercising at a 'moderate' intensity • Encouraging lightweight clothing in warmer weather • Exercising in air-conditioned environments in warmer/humid weather and changing class format if it's still hot
Supine hypotension
Avoid lying flat on your back
The Australian guidelines recommend not lying flat on your back after 28 weeks of pregnancy, but other guidelines and heath care providers may recommend avoiding this even earlier in pregnancy.This is because the weight of the uterus in this position may interrupt the flow through a key vein, reducing bloodflow back to the maternal heart and therefore also to baby.To avoid this risk at Babes on Board, we do not do exercises lying on our back during classes, unless they involve significant movement through the trunk and pelvis (e.g. bridging), so there is no sustained pressure on this vein.Despite this, if you experience any discomfort or dizziness during these exercises, roll onto your left side and let your physio know.
Hernia or pelvic floor stress
Avoid heavy lifting/pushing/pulling movements
Pregnancy leads to an increased risk of hernia due to the stretching of the tissues that connect the two sides of your tummy muscles together, called the linea alba and the increased pressure within your abdomen as your baby grows.The increased pressure in your abdomen and hormonal changes also mean your pelvic floor is under increased stress during pregnancy.Strength training is an important component of pregnancy exercise and we do lift weights in our classes, but aim to ensure it is within your body's capacity.
Avoid exercise requiring contact, fast paced, requiring high levels of balance
This could put your baby at risk or cause maternal muscle/joint injuries.Babes on Board classes are designed to reduce the risk of this, but if any exercise is not feeling safe or stable for you, let your physio know, as there will be an alternative.
Note: exercise during pregnancy (that follows the Australian guidelines linked above) does not increase the risk of miscarriage, stillbirth, neonatal death, preterm birth, preterm/prelabour rupture of membranes, neonatal hypoglycaemia (low blood sugar), low birth weight or birth defects.
If anything has changed during your pregnancy – from aches/pains to new diagnoses for you and/or your baby, it is important to let your physiotherapist know (before arriving at next class if possible). If you or your unborn bub are given a new diagnosis, it is also helpful to simply ask your maternal care provider if it is still appropriate for you to continue to exercise.
By attending Babes on Board classes, you are recognising these benefits and are aware of and agreeing to the risks of participation.
If you experience any symptoms listed in the guidelines, or any discomfort during class, stop and alert your physio so modifications can be made.
Eat some food (preferably a complex carbohydrate) before class to help ensure appropriate blood sugar levels and reduce the risk of feeling overly fatigued or faint.
