Exercise in pregnancy

Once upon a time, pregnancy was viewed as an illness and expectant women were treated like invalids. Thank the stars this is no longer the case, and low-impact physical exercise is seen as hugely beneficial for pregnant women.

Before you start, however, it's essential that you receive approval from your doctor. If, for whatever reason, you are in a high-risk category, you may be advised to avoid exercise.

If you are already physically fit and used to exercising, it is likely that you will be able to continue a similar routine, perhaps only slightly modified. A word of caution if, however, you are new to exercise: pregnancy may not be the best time to start, although you should certainly stay as active as you can throughout your pregnancy.

Once your GP has given you the go-ahead you can start to plan your pregnancy exercise regime.

Before and after any exercise, you should warm-up and warm-down with gentle stretches for ten minutes. When commencing any exercise programme, the main activity should be limited to only five minutes, which you can then increase as your fitness grows.

Here are some great ways to enjoy a healthy, active pregnancy.

Important: if at any time you experience ANY discomfort then STOP exercising immediately and consult your OB-GYN or nurse-midwife before recommencing.

Swimming
Swimming is a great activity throughout pregnancy as the water supports your body and you can move at your own pace. You may just want to do lengths or you could join an antenatal water exercise class. These classes are held at many public pools and offer women a chance to meet other moms-to-be as well as enjoy a gentle exercise class. When backache rears its insistent head - especially in later pregnancy - water can be the ideal relief.

Cycling
A great form of aerobic exercise - as with swimming, walking and jogging, cycling stimulates the heart and lungs and helps to build muscle tone. It also increases your ability to process and utilize oxygen, a definite bonus for your growing baby.

The safest way to cycle is on an exercise bike, as the risk of falling is reduced. Extreme caution should be taken on a normal bike.

However good it is for you, cycling is an exercise best done only in the first few months of pregnancy. As your bump grows so your centre of gravity shifts and your balance becomes affected, making cycling inadvisable.

Walking
This is one of the easiest and certainly the cheapest ways to keep fit. Briskly walking for half-an-hour every day is a great alternative to joining a class or driving to the pool. Try to choose a different route every day to give yourself something different to see.

Yoga
Yoga is one of the most popular choices of exercise for pregnant women. Not only does it help to relax and unwind the body and mind, but the gentle stretches and focus on breathing exercises are key components in preparing the body for labor.

Some people believe that this type of physical training helps women to actively take control over their labour, reducing the need for pain relief through breathing exercises by helping the body to relax and accept the process rather than tensing-up. Muscles are also strengthened, and in antenatal yoga classes there is often an emphasis on pelvic floor firming, reducing the likelihood of stitches and an essential ingredient for postpartum recovery.

Many community centres, leisure centres and yoga centres offer yoga classes for pregnant women. Check out your local fitness center or YMCA for a class.

The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.

Related Articles

Last Modified: 03/07/2007

Send to a friend