Exercise in pregnancy

The best guide to an appropriate level of exercise during pregnancy is your current fitness level and the amount and type of exercise that you performed on a regular basis prior to becoming pregnant. All pregnant women should consult with their medical professional before commencing an exercise programme. 

For most women, exercising sensibly during pregnancy does not produce complications. Benefits of exercise during pregnancy include maintenance of weight gain, cardiovascular fitness and muscle strength.

Low impact weight bearing exercise such as walking, non weight bearing exercise such as swimming and pregnancy yoga are all are popular choices for pregnant women wishing to prepare well for their birth experience and maintain optimal health and wellbeing. Contraindications to exercise during pregnancy include vaginal bleeding, swelling, abnormally high or low blood pressure, abdominal pain, fatigue or lack of adequate weight gain. 

Believe it or not, one of the best ways to recover your lost energy is to take some regular exercise. It can also strengthen your muscles to help you carry the extra weight, improve your joints, and make it easier for you to deliver your baby.

If you’ve been keeping fit, then you can continue doing the exercise you usually do as long as you’re comfortable. Don’t suddenly start vigorous activities if you weren’t doing any before—and now is not the time to take up high impact sport! If you go to a class, tell the teacher you’re pregnant.

Swimming, yoga and walking are all good pregnancy exercises. Try to exercise for at least 30 minutes each day.

Aerobics classes 

Exercise can put a spring in your step, but in pregnancy choose low impact classes; this is not the time for high kicks and leaps or signing up for high impact exercise. If you sign up for a class specially designed for mums-to-be, you’ll be sure that the teacher has adapted the class to your needs. If you already go to classes, let your teacher know that you’re pregnant; they can suggest ways to modify the movements to prevent strains. 

Relax with yoga & pilates 

These are excellent way to keep yourself fit and to relax. One of the first things you learn in a yoga class is how to breathe fully and evenly. This can help you reduce stress throughout pregnancy and also gives you a technique for coping with labour. In some areas there are classes especially for pregnant women, so you can make new friends while you make yourself calm! 

Stay safe exercise checklist 

• Warm up slowly and cool down gradually 

• Wear loose-fitting clothing and supportive shoes 

• Watch your back—the levels of a hormone called relaxin increase during pregnancy. Relaxin loosens your joints, so it’s easier than usual to hurt yourself 

• Avoid exercising while flat on your back as a heavy uterus, especially later in pregnancy can reduce the blood flow to the placenta by putting pressure on a main vein 

• Drink plenty of water so you don’t get dehydrated 

• Stop if you feel uncomfortable, or if muscles are hurting 

• Avoid using a Jacuzzi, steam room or sauna as you may overheat 

• Stay cool and don’t overdo it!