HELMS Lifestyle - Physical Activity

Physical Activity

Physical activity is another important aspect to optimise your metabolic health.

There are 3 main types of exercises that should be incorporated in your physical activity:

Examples of exercises that are safe during preconception and throughout your pregnancy.

Here are some examples of an exercise plan that you can follow. You are advised to do 30 minutes of continuous exercise.

Exercising before you get pregnant can help to ensure you are at your best health state before pregnancy and increase your chances of getting pregnant.

Exercising during pregnancy promotes healthy weight gain, reduces complications related to gestational diabetes and improves mental wellness.

Continue exercising for 30 minutes a day at the appropriate intensity, five to seven times in a week!

Here are some frequently asked questions about pregnancy and exercise.

You would need to adjust your exercises according to any issues (e.g. nausea and vomiting) that you are experiencing in your pregnancy.

Exercising post-delivery can help strengthen your core muscles, improve your mood, reduce stress and help you to lose the extra weight that you may have gained during pregnancy.

You may refer to this exercise guideline after your vaginal delivery or Caesarean section.

Do’s and Don’t’s for exercising post-delivery.

These exercises are designed to be safe for preconception and pregnancy phase.

References

1. U.S. Department of Health and Human Services (n.d.) Accessed 18 July 2021. {Available at: https://health.gov/paguidelines/second-edition/}

2. Dye TD, Knox KL, Artal R, Aubry RH, Wojtowycz MA. Physical activity, obesity, and diabetes in pregnancy. Am J Epidemiol 1997;146:961–5.

3. Mottola MF, Davenport MH, Brun CR, Inglis SD, Charlesworth S, Sopper MM. VO2peak prediction and exercise prescription for pregnant women. Med Sci Sports Exerc. 2006;38(8):1389-1395. doi:10.1249/01.mss.0000228940.09411.9c

4. Hanson M, Barker M, Dodd JM, et al. Interventions to prevent maternal obesity before conception, during pregnancy, and post partum. Lancet Diabetes Endocrinol. 2017;5(1):65-76. doi:10.1016/S2213-8587(16)30108-5

5. The American College of Obstetricians and Gynaecologists (26 March 2020). Accessed 18 July 2021. {https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period}