Is Pilates beneficial during pregnancy?
Pilates style exercise is very suitable during pregnancy. The combination of breathing, stretching and strengthening improves well-being. Our bodies change shape during pregnancy; some muscles lengthen and others shorten this may result in discomfort. Pilates is low impact and this has benefits for our joints and pelvic floor as our weight increases. Pilates is strength training using our bodyweight, bands or hand weights as resistance. Most Pilates exercises can be modified into different positions to accommodate the growing baby. Pilates can be done on the floor, on a reformer, in a chair or standing just ask your instructor for modifications to suit you. Pilates has a strong emphasis on hip, abdominal, pelvic floor and pelvic girdle muscles. Gaining a better awareness of how these muscles work can be beneficial in helping you adapt to the changes in your body as the baby grows. This improved awareness will also help you recover once your baby is born.
Can Pilates reduce Pelvic girdle pain during pregnancy?
It is always advisable to seek advice from a health care professional if you are experiencing pelvic girdle pain. Physios with experience treating pregnant women are a great place to start. After a thorough assessment we can guide you through specific exercises and lifestyle modifications to reduce your pelvic girdle pain. Many of the exercises we recommend are based on Pilates style moves. It is important to remember our bodies are strong, stable and able to exercise.
Is exercise safe during pregnancy?
So, here are the most up-to-date guidelines regarding pregnancy and exercise according to ACOG committee opinion 2015:
- Women with uncomplicated pregnancies should engage in an aerobic and strength-conditioning exercise routine
- A moderate-intensity exercise program (equivalent to brisk walking) for at least 20-30 minutes per day (150 minutes per week) on most if not all days is recommended
- Physical activity in pregnancy has minimal risk and is beneficial to most women
- Some modifications to exercise may be necessary due to normal anatomic and physiological changes and foetal requirements
- Regular Physical activity during pregnancy improves or maintains fitness, helps with weight management, reduces the risk of gestational diabetes and enhances psychological well-being
- A thorough clinical evaluation should be conducted to ensure the client does not have a medical reason to avoid exercise
- Obstetric care providers should evaluate women with medical complications before making recommendations on physical activity participation during exercise.
Do I need to attend Pregnancy specific classes?
A pregnancy Pilates class will be modified to suit pregnant bodies, there will be other women to share your experience with and the instructor will be familiar with pregnancy. However if you are healthy, low risk pregnancy then most general classes can safely be modified to suit your needs. If you have any concerns book to see one of our Physios for advice. One of my favorite consultations is reassuring pregnant women that exercise is safe and empowering them to make choices to continue exercising well into the third trimester and beyond.