Sport and Exercise During Pregnancy

Highlights

• Engaging in sports and physical activities during pregnancy can have significant benefits for both you and your baby.
• It is important to understand which sports are safe to engage in and how your body will change throughout pregnancy.
• By making informed decisions, you can ensure the safety of both you and your baby while exercising.

In This Article

• Antenatal Care
• Attending Antenatal Appointments
• Healthcare Providers During Antenatal Appointments
• During Antenatal Appointments
• Antenatal Appointments Schedule
• Partner Attendance at Appointments
• Sports and Exercise During Pregnancy
• Recommended Types of Sports and Exercise
• Sport and Your Level of Fitness
• Risks of Playing Sports During Pregnancy
• Medical Conditions That May Affect Your Ability to Play Sports
• Things to Watch Out for During Exercise
• Sports to Avoid During Pregnancy
• Tools and Assistance

Antenatal Care

Once your pregnancy is confirmed, it is important to see a doctor or midwife as soon as possible. They will help plan the necessary appointments and medical care throughout your pregnancy. These visits are known as antenatal appointments.

Antenatal care is designed to support both your health and your baby’s development. Regular check-ups allow healthcare providers to monitor progress, address concerns, and provide essential guidance on pregnancy, birth, and postpartum care.

Attending Antenatal Appointments

Antenatal visits allow healthcare providers to help you and your baby stay healthy. Even if your pregnancy is progressing normally, these appointments are crucial for identifying and managing potential risks.

During these visits, you will be offered routine antenatal tests. You have the right to decide whether or not to undergo these tests, as part of the informed consent process.

Antenatal appointments also give you an opportunity to:

• Discuss physical symptoms related to pregnancy.
• Learn about changes happening during each trimester.
• Talk about your birth plan and delivery options.
• Receive advice on newborn care after birth.
• Get support for lifestyle choices, such as:
  • Mental health and emotional well-being.
  • Nutrition and dietary advice.
  • Quitting smoking.
  • Avoiding alcohol consumption.
  • Addressing any personal or family concerns.

Healthcare Providers During Antenatal Appointments

Your first visit is usually with a general doctor, who may then refer you to a midwife or an obstetrician, depending on your preferences and medical needs.

It is important to choose healthcare professionals you feel comfortable with, as you will be working closely together to make decisions about your care.

The specific healthcare provider you see may depend on where you plan to give birth:

• If you plan to give birth in a hospital, antenatal care will likely be provided by hospital-based doctors or midwives.
• If you choose a birth center, your care will typically be managed by midwives.
• If you opt for a home birth, a midwife will usually provide antenatal care at home or in a community healthcare setting.

During Antenatal Appointments

The care you receive during pregnancy depends on several factors, including:

• Your overall health and any potential risks.
• The stage of your pregnancy.
• Any symptoms or concerns you may have.

During your appointments, your doctor or midwife will:

• Ask about the first day of your last period to estimate your due date.
• Review your medical history and general health.
• Discuss any medications you are taking.
• Provide advice on healthy eating and lifestyle changes.
• Address any physical symptoms you may be experiencing.
• Ask about your home and work environment, including your support system.

They will also arrange routine checks, such as:

• Monitoring blood pressure, weight, and urine.
• Organizing blood tests and screenings.
• Checking for signs of conditions such as anemia or gestational diabetes.
• Measuring your abdomen and listening to the baby’s heartbeat.

Later in pregnancy, antenatal care will include:

• Information about antenatal classes.
• Discussions about birth options and preferences.
• Guidance on taking your baby home, feeding, and postnatal care.

Antenatal Appointments Schedule

If this is your first pregnancy and there are no complications, you will likely have 8 to 10 antenatal appointments. Your doctor or midwife will provide a schedule during your first visit.

If you have had previous uncomplicated pregnancies, you may have between 7 and 9 appointments.

The number of visits may change if complications arise, requiring additional monitoring, tests, or scans. You can also request extra appointments if you have concerns or experience unexpected symptoms.

Partner Attendance at Appointments

Your birth support partner, family member, or friend is welcome to attend your appointments with you. Their presence can be especially helpful during discussions about your birth plan and how they can support you during labor and delivery.

Sports and Exercise During Pregnancy

Engaging in sports and physical activities during pregnancy can offer multiple benefits, such as improving overall fitness, preventing excessive weight gain, and enhancing mental well-being.

It’s important to approach exercise with caution and ensure that activities are appropriate for pregnancy. Always consult your healthcare provider before starting any new exercise routine, especially if you have medical conditions or complications.

Tools And Assistance

During pregnancy, it is recommended that you engage in exercises that are gentle on your body. These activities should support your overall well-being without posing unnecessary risks.

• Strengthening and pelvic floor exercises: These exercises help support the muscles involved in labor and delivery and can help prevent complications later on.
• Medium-intensity aerobic exercises such as:
  • Brisk walking
  • Cycling
  • Swimming

Other activities that are ideal for pregnancy include those that are low-risk, non-contact, or limited-contact. These activities:

• Are designed specifically for pregnant women
• Support your weight
• Do not involve sudden shifts in position
• Have a limited risk of falls
• Allow for exercise at low or moderate intensity