Exercise During Pregnancy

Exercise in pregnancy

Staying fit during pregnancy will help you cope better with the physical demands of pregnancy, labour and motherhood.

Finding out you're pregnant needn’t mean giving up the things you enjoy. If you’re lucky, you’ll feel at your healthiest but, if not, exercise may help to boost your energy levels as well as your immune system.

Exercise builds muscle tone, strength and stamina. This can help your body cope with pregnancy weight gain, which on average is 12.7kg (two stones). Exercise can make it easier to regain pre-pregnancy fitness levels after the birth. It can also help to offset constipation, tiredness and circulation problems.

General dos and don’ts

• Do remember that the appropriate level of exercise will depend on how fit you were before you became pregnant.
• Do wear loose, comfortable clothes. Drink plenty of fluids and don't allow yourself to get overheated as this can harm the baby.
• Do take a gentle approach to exercises that strain joints and ligaments. During pregnancy women are more vulnerable to joint and ligament injury because the body produces relaxin, a hormone that loosens joints and ligaments in preparation for childbirth.
• Do listen to your body. Dizziness and fatigue is not uncommon in the first three months of pregnancy. Some women lose their balance more easily later on as the baby grows and their centre of gravity shifts. Stop and consult your healthcare provider if you experience vaginal bleeding, shortness of breath, palpitations (faster heartbeat) or pain in the back or pelvis.
• Do avoid contact sports and activities that could result in hard falls, such as horse riding.
• Don’t exercise to lose weight during pregnancy as this may harm your baby.
• Don’t exercise flat on your back as this can restrict the flow of blood to the womb.
• Don't use saunas or steam rooms. They can make you too hot, which can be harmful to the baby.

If you can’t talk easily while exercising, you’re overdoing it, so slow down.

Yoga

• Benefits Yoga is great for working your muscles without too much impact on your joints. Most of the breathing techniques used in yoga are a good preparation for childbirth, helping you to remain calm and breathe steadily through contractions. Yoga also improves posture, which will help with back pain and can increase flexibility to make birthing positions, such as squatting, easier.

• Considerations Some positions and breathing exercises will not be appropriate in pregnancy. Choose a qualified yoga teacher. Always tell your teacher you're pregnant and, ideally, find a specialist pregnancy yoga class.

• The trimesters This isn’t the time to try new and advanced poses. Focus instead on improving your technique. Bear in mind that, as you move into the second trimester and your baby grows, your centre of gravity will shift. You're therefore more likely to lose your balance, so sink slowly into yoga positions. In the third trimester, use support, such as a wall or chair, for standing postures.

Running and walking

• Benefits For an experienced runner there are many benefits of running during pregnancy. It's an unbeatable cardiovascular workout which can be as long or as short as you can manage. But pregnancy is not the time to take up running. Walking is a safer option. A brisk mile-long walk three times a week can help keep you fit. The fresh air might even help combat morning sickness.

• Considerations Walking is a safer option if you're not used to running, which can be tough on joints. During pregnancy, your body produces a hormone called relaxin, which loosens your joints, so there's a greater chance of injury. Wear supportive shoes.

• The trimesters Drink lots of water and don’t run or walk in the heat, especially in the first trimester. Overheating is potentially harmful to your baby. Your balance is affected by your changing centre of gravity, so run or walk on even ground. You may feel at your most energetic in your second trimester, but if you're running it's time to try a less intense exercise and take more care as your pregnancy progresses. Consider a shift to swimming or walking in the third trimester.

The gym: aerobics and weights

• Benefits Aerobics is great for your heart, lungs and muscle tone. As long as you stick to low-impact routines, you should be able to continue for as long as you feel up to it. Always tell your instructor that you're pregnant or, better still, find a class for pregnant women. Weight training improves muscle tone and builds stamina, which will pay off during labour. In pregnancy, certain positions are not recommended so it's best to go through your routine with an expert first.

• Considerations The main risk with aerobics and weights is that you'll put too much strain on your joints, which will loosen during pregnancy. With care this can be avoided. You also need to be careful that you don't get too hot. If you feel hot, then stop and rest.

• The trimesters Avoid lifting weights while lying on your back after the first trimester. From the second trimester, sit down to lift weights, as long periods of standing in one position can lead to a drop in blood pressure and cause dizziness. Overheating can be a problem with aerobics, so wear cool clothing and drink plenty of water. If you use a step in your routine, lower it or don't use it at all. Avoid jumps (always keep one foot on the floor) and sudden changes in direction.

Swimming

• Benefits Swimming offers a range of benefits, from improved circulation and better muscle tone to increased endurance. Ideally, aim for 30 minutes, three to four times a week.

• Considerations It's important to find a stroke that's comfortable for you and to avoid busy periods at the pool. Many pools run a range of antenatal swimming classes.

• The trimesters As you move into your third trimester the weightlessness that comes with water will be very comfortable, and you can continue swimming throughout pregnancy. Other exercises involve an increased risk of injury due to the loosening of ligaments and joints in pregnancy. Swimming doesn't, however, because your body is supported by the water.