Exercise in pregnancy

Finding out that you're pregnant doesn't mean you have to give up the things you enjoy. If you’re lucky, you’ll feel at your healthiest. If not, exercise may help by boosting your energy levels and your immune system.

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

Get moving every day
Try to keep active every day. Keep up your normal daily physical activity or exercise (sport, dancing or just walking to the shops and back) for as long as you feel comfortable. Fitting in half an hour of activities, such as walking, can help to keep you active. If you can't manage that, any amount is better than nothing.

Don't exhaust yourself. You may need to slow down as your pregnancy progresses, or if your doctor advises you to. If you go to an exercise class, make sure that the teacher is properly qualified and that they know you're pregnant and how far your pregnancy has progressed.

General dos and don’ts

• Do remember that exercise doesn't have to be strenuous to be beneficial.
• Do remember that the appropriate level of exercise will depend on how fit you were before becoming pregnant.
• Do wear loose, comfortable clothes. Drink plenty of fluids, and don't allow yourself to get overheated, as this can be harmful to the baby.
• Do take a gentle approach to exercises that put strain on 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 common in the first 12 weeks or so. Some women lose their balance later on as the baby grows and their centre of gravity shifts. Consult your healthcare provider if you have vaginal bleeding, shortness of breath, palpitations (faster heartbeat) or pain in the back or pelvis.
• Do avoid contact sports and any activity with a potential for falling or being hit, such as horse riding, judo or skiing.
• Don’t exercise in order to lose weight during pregnancy because this may harm your baby.
• Don't do any strenuous exercise in hot weather.
• Don’t exercise flat on your back, particularly after 16 weeks, because your bump presses on the big blood vessels, and it can make you feel faint.
• 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 helps with back pain and can increase flexibility. This will make birthing positions, such as squatting, easier.

Considerations
Some positions and breathing exercises won't be appropriate in pregnancy. Choose a qualified yoga teacher, and always tell your teacher you're pregnant. Ideally, find a specialist pregnancy yoga class.

Stages of pregnancy
Don't try new and advanced poses. Focus instead on improving your technique. As you move into the middle months and your baby grows, your centre of gravity shifts, and you're more likely to lose your balance, so sink slowly into yoga positions.

For standing postures, use support, such as a wall or chair, if you need to.

Running

Benefits
For an experienced runner, running during pregnancy has many benefits. It's an unbeatable cardiovascular workout, which can be as long or short as you can manage. But if you're not used to running, don't start when you're pregnant. Walking is safer.

Considerations
Running can be tough on your joints, and with the hormone relaxin loosening your joints, there's a greater chance of injury. Wear supportive shoes.

Stages of pregnancy
Drink lots of water and don’t run in the heat, especially in the first 12 weeks, because overheating could potentially harm your baby. As your balance is affected by your changing centre of gravity, run on even ground.

In weeks 13 to 28, you may feel at your most energetic, but run less intensely and take more care as your pregnancy progresses. Consider swimming or walking instead in the last three months.

Walking
Walking is a safer option if you're not used to running. A brisk mile-long walk three times a week can help keep you fit, and the fresh air might help to combat morning sickness. Take the same precautions as running:

• Wear supportive shoes.
• Stay on level ground.
• Don't walk during the hottest part of the day.
• Carry water with you and drink it regularly.

The gym: aerobics and weights

Benefits Aerobics is great for the heart and lungs, and it improves muscle tone. As long as you stick to low-impact routines, you can usually continue for as long as you feel able. If you were inactive before you were pregnant, don't suddenly take up strenuous exercise.

If you start an aerobic exercise programme, begin by doing no more than 15 minutes continuous exercise three times a week. Increase this gradually to a maximum of a 30-minute session, four times a week.

Always tell your instructor that you're pregnant or, even better, find a class for pregnant women.

Weight training improves muscle tone and builds stamina, which will benefit you during labour. In pregnancy, certain positions aren't recommended, so it's best to discuss your routine with an expert first.

Considerations
The main risk with aerobics and weights is putting too much strain on the joints, as they loosen during pregnancy. With care, this can be avoided. Also be careful that you don't get too hot. If you feel hot, stop and rest.

Stages of pregnancy
Avoid lifting weights while lying on your back after the first 12 weeks of your pregnancy.

From week 13 or so, sit down to lift weights because 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 has several benefits, including improved circulation, better muscle tone and increased endurance. Ideally, aim for 30 minutes, three to four times a week.

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.

Stages of pregnancy 
As you move into your final three months, the feeling of weightlessness in the water will be very comfortable, and you can continue swimming throughout your pregnancy.

Other exercises have an increased risk of injury due to the loosening of ligaments and joints in pregnancy. Swimming doesn't, because your body is supported by the water.

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