Prenatal Exercise

Staying Strong and Active During Pregnancy

You want the very best for your baby, and that starts with looking after yourself.

Yet many pregnant women feel unsure about exercise. Is it safe? How much is too much?

What should I avoid? Should I start if I wasn’t active before?

 

The research is clear. For most women with a healthy pregnancy, regular prenatal exercise is one of the most powerful things you can do for yourself & your baby

 

Leading international guidelines, including those from the American College of Obstetricians and Gynaecologists (ACOG), the Society of Obstetricians and Gynaecologists of Canada and the World Health Organization, all recommend that pregnant women stay active.

The challenge is knowing what is right for your body, at your stage of pregnancy. That is exactly where a biokineticist comes in. Why choose Biokinetics during pregnancy? Pregnancy is not the time for guesswork, generic online workouts or pushing through pain. Your body changes week by week, and your exercise programme should change with it. Biokineticists are clinical exercise specialists. We are trained to assess your body, understand your medical history and prescribe exercise that is safe, effective and tailored to you.

 

When you see a biokineticist for exercise therapy sessions during pregnancy, you receive:

• A programme prescribed specifically for you. Based on a full assessment of your health, pregnancy, posture, strength and fitness, not a one-size-fits-all plan.
• Peace of mind. We screen for risk factors, know which exercises to avoid and when, and know the warning signs to screen for.
• Adjustments every trimester. As your body changes, we adapt your programme so you can keep moving comfortably and confidently.
• Help with aches and pains. Low back pain, pelvic pain and postural strain are common in pregnancy, and the right exercise can make a real difference.
• Teamwork with your doctor. We work alongside your gynaecologist, obstetrician or midwife, so your exercise supports your medical care.
• Support beyond birth. We can guide your safe return to exercise after your baby arrives.

 

 

Benefits of prenatal exercise

• Assists in avoiding excessive weight gain
• Reducing the risk of gestational diabetes
• Helping you recover faster after birth
• Reducine and managing low back pain and pelvic pain
• Reducing the likelihood of a caesarean birth if not so chosen
• Lower the risk of bladder leakage (with pelvic floor training)
• Reducing the risk of pre-eclampsia (high blood pressure) in pregnancy
• Improving your mood and reducing the risk of depression during and after pregnancy
• Boosting your energy, improving your sleep and building fitness for labour
• Just as importantly, research has not found that regular exercise in a healthy pregnancy causes miscarriage, poor growth of the baby or premature birth. For most women, the bigger risk is doing too little

 

Getting this balance right for your fitness level, pregnancy stage in addition to possible symptoms – this is where
professional guidance makes the biggest difference

 

What changes occur during pregnancy?

Understanding what is happening in your body helps explain why expert guidance matters.

Cardiovascular screening changes:

Your blood volume, heart rate and the amount of blood your heart pumps all increase during pregnancy. Because of this, your heart responds differently to exercise, and heart rate alone is no longer a reliable guide to how hard you are working. After the first trimester, lying in certain position for long periods may reduce blood flow back to your heart and leave you feeling dizzy. A biokineticist knows how to monitor your effort safely and which positions to modify.

Musculoskeletal and biomechanical changes:

As your baby grows, your centre of gravity moves forward and the curve in your lower back often increases. More than 60% of pregnant women experience low back pain. Your abdominal muscles stretch and may separate along the midline (diastasis recti), and your pelvic floor carries more load. Targeted exercise helps your body cope with these demands.

Hormonal and joint changes:

Pregnancy hormones, including relaxin, loosen the ligaments around your joints. Your pelvis, lower back and ankles become more mobile, but also more vulnerable to strain. This is why controlled, well-chosen exercise matters so much more than simply doing “doing a workout“.

What type of exercise should you do?

A well-rounded prenatal exercise program includes several types of exercise. Your biokineticist will choose and progress these for you and might include the following:

• Brisk walking, stationary cycling, swimming and aqua aerobics strengthen your heart and. lungs without placing too much stress on your joints.
• Resistance / Strength training supports your back, hips and legs as your body changes, and prepares you for lifting and carrying your baby. In pregnancy, this means lighter to moderate loads, controlled technique and avoiding breath-holding and straining.
• Core and trunk. Forget crunches and sit-ups. Prenatal core training focuses on the deep stabilising muscles that support your spine and pelvis. When done correctly, it helps protect your back and manage abdominal separation.
• Pelvic floor. Daily pelvic floor exercise is recommended throughout pregnancy and after birth to reduce bladder leakage and support your body during delivery and recovery. Many women are unsure whether they are doing these exercises correctly, and we can teach you how.
• Mobilility. Gentle mobility work eases stiffness and supports your changing posture. Because your joints are more mobile, stretches need to be controlled rather than forced.
• Balance and functional acitvities. As your centre of gravity shifts, balance becomes more challenging. Safe balance and functional exercises, such as squatting, stepping and getting up from the floor, reduce your risk of falls and prepare you for life with a newborn.

Does exercise change between trimesters?

Yes, it should, and this is one of the most important reasons to have professional support

 

 

What exercise needs to be modified or avoided?

1. Activities with a high risk of falling, such as horse riding, gymnastics, skiing and off-road cycling
2. Hot yoga and hot Pilates
3. Scuba diving and skydiving
4. Contact sports such as rugby, soccer and boxing
5. Exercising at high altitude if you are not used to it
6. Other exercises are not off-limits but need to be modified, such as long periods lying on your back, heavy lifting, high-impact jumping and deep stretching.

 

A biokineticist will prescribe safe alternatives so you never have to guess

Some medical conditions require that some movement must be avoided or closely supervised

This is why every prenatal patient we see is screened carefully before starting and monitored during each session

 

Previously active vs previously inactive women

Already active? You can usually continue exercising if your pregnancy is healthy and your doctor agrees. However, your training will need to change as your pregnancy progresses. We help active women keep training safely and maintain their fitness, rather than stopping altogether out of uncertainty.

New to exercise? Pregnancy is a wonderful time to start. The key is to begin gently, with as little as 5 to 10 minutes a day, and buildup gradually. We guide you every step of the way so you build confidence and fitness safely.

 

What does a prenatal Biokinetics assessment involve?

Your first appointment is all about understanding you and your pregnancy. It typically includes:

• A detailed health and pregnancy history
• A pregnancy-specific pre-exercise screening questionnaire, with liaison with your doctor or midwife where needed
• Blood pressure and resting heart rate checks
• Assessment of your posture, movement, strength, flexibility and balance
• Screening for back pain, pelvic pain, abdominal separation and pelvic floor concerns
• A discussion of your goals, current activity and preferences
• From there, we design your personalised program and review it regularly throughout your pregnancy and into the postnatal period. You can train with us in one-on-one sessions and receive a home programme to keep you active between visits.

 

 

Give yourself and your baby the best start

Exercise during pregnancy is not just safe for most women. It is one of the best investments you can make in your health, your birth experience and your recovery. With expert guidance, you can stay strong, ease common aches and pains, and feel confident in your body throughout every trimester.

Our biokineticists specialise in safe, individualised exercise for pregnancy and beyond. Whether you are already active or just getting started, we are here to support you.

Book your prenatal Biokinetics assessment with us today. This article is for general information only and does not replace individual medical advice. Please consult your gynaecologist, obstetrician or midwife before starting or changing an exercise programme during pregnancy.