PREGNANCY EXERCISE

How to get going

You shouldn’t over-do exercise when you’re pregnant, but being active is definitely good for you. There are some types of exercise that pregnant women shouldn’t do, such as contact sports and extreme sports. But that doesn’t mean you have to confine yourself to the couch for 40 weeks. In fact, a few hours of light to moderate exercise each week can help combat stress and leave you feeling strong, healthy and energized throughout pregnancy. Some forms of exercise – walking, Pilates, antenatal aquarobics and swimming – can be continued right up until the birth. Get advice from your health professional about other kinds of exercise, and always follow the golden rules: Rule 1 - Listen to your body. Do not to push yourself to a level of discomfort. Rule 2 - If you’re red in the face or too breathless to talk you’re over-exerting and overheating. Rule 3 - Do not compress the baby or diaphragm. Avoid abdominal crunches and some forward stretches. Rule 4 - Go gently to avoid overstretching as the pregnancy hormone relaxing acts on all connective tissue. Rule 5 - Eat well and take plenty of fluids.

Walking

Walking is a safe form of exercise for pregnant women. Start with one or two laps around the block and increase the distance as you get fitter. If you’re new to the walking, aim to does a brisk 20-30 minute walk three times a week? The more fit mums-to-be should aim for 30-40 minutes.

Pilates

It’s great for improving your balance, posture, co-ordination, and breathing, and you can start after you’ve fallen pregnant. However, some exercises and positions are not suitable or are uncomfortable for pregnant women, such as ones where you’re lying on your back or stomach. Your instructor can tailor some of them to suit.

Antenatal aquarobics and swimming

Water provides a welcome sense of weightlessness and feels very soothing as it caresses your body. Antenatal aquarobics and swimming are very safe because there’s no impact, and you can start at any stage during pregnancy, even in the final few weeks. If doing antenatal aquarobics, you may need to wear a supportive bra, and keep your heels down to avoid shin splints. Don’t do side movements in the latter stages of your pregnancy. With swimming, if you suffer from pubic pain avoid doing breast-stroke. The opening and closing of your legs can aggravate your pubic joint. To avoid overheating or over-exertion, swim at a sedate pace. As a general rule, keep your heart beat below 140 beats per minute and avoid pools that are too hot, such as thermal pools.

Gym and running

If you don’t already run or work out at a gym, don’t start after you’ve fallen pregnant. And stop – even if you have been a regular runner or gym-gore – if you have conceived through IVF, have had previous miscarriages or entopic pregnancies, if this is your first pregnancy or there is a history of miscarriage or complications in your family. Otherwise, ask staff to tailor your fitness programmed as your pregnancy progresses. Don’t do abdominal work lying on your back, after your first trimester. Take low-impact options, such as marching on the spot instead of running. Some squats and lunges are unsuitable. In weight training, maintain good posture to avoid injury and consult an experienced trainer about what’s safe for you to lift. Runners: Listen to your body, and know when it’s time to slow down and stop; for example, if you begin feeling pressure on your lower abdomen and undercarriage.

Cycling

In the first few months of pregnancy, cycling can be an ideal sport with the baby tucked away low in the pelvis. However, at all times, an accident could cause damage. For safety reasons, try an exercise. You won’t crash and you can monitor your heart rate and control your pedaling rate.

Yoga

Yoga during pregnancy focuses on stabilizing your physical structure and creating space for the baby. Poses are tailored to strengthen your spine, maintain the alignment of your pelvis, and improve your breathing. It can also develop a calm, confident attitude towards giving birth. Continue with the poses you’ve always done up to eight weeks; from week 10-12 do no physical activity; from week 14 until the birth, pregnancy-oriented yoga is beneficial. Don’t do abdominal work lying on your back, jumping, or twisting where your leg crushes the baby. Don’t do aggressive back bending. The spine helps hold the baby in place; aggressive backbends have the reverse affect.