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Exercises recommended through pregnancy

Thankfully, pregnancy is no longer viewed as an illness and women have, in the main, stopped being treated as invalids at this time in their life. Nowadays, for women who are having normal pregnancies, moderate physical exercise is seen as beneficial. Before you start however, it is essential that you receive approval from your doctor, if you are in a high-risk category of pregnancy, you may have to avoid exercise and low impact sport is obviously going to be the safest form of exercise for any pregnant woman.

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. If you are new to exercise, pregnancy may not be the time to start. It is important to consult your GP before embarking on an exercise routine and then of course it is advisable to build up fitness very slowly.

You should warm up and down with gentle stretches for 10 minutes before attempting any serious exercise and in the beginning, the main activity should be limited to only 5 minutes which you can then increase as your fitness grows. Important: if at any time you experience ANY discomfort then STOP exercising immediately and consult your GP before recommencing.

Swimming:
A safe and gentle way to exercise your body during pregnancy, swimming is ideal as the water supports your body, and you can move at your own pace. Choose between swimming lengths or join an antenatal water class. These classes are held at many public pools and offer women a chance to meet other mums-to-be as well as enjoy a gentle exercise routine. Especially, in later pregnancy, when backache rears its insistent head, water can be the ideal relief.

Cycling:
A great form of aerobic exercise, similarly to swimming, walking and jogging, cycling stimulates the heart and lungs and helps to build muscle tone. It also increases your ability to process and utilise oxygen, a definite bonus for your foetus. The safest way to do this is on a stationery bicycle so the risk of falling is reduced. Extreme caution should be taken on a normal bike, not only could bad weather conditions make a fall more likely but there is a greater risk of accidents. In later stages of pregnancy, it is advisable to avoid any type of cycling as the weight of your baby may affect your balance.

Walking:
This is one of the easiest and cheapest ways to keep fit. Briskly walking for half an hour a day is an alternative to joining a class or driving to the pool. Why not vary your routine by going to a local park or to some nearby countryside?

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 labour.

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 be fearful and tense 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 that aim to get the body ready for childbirth. Ask your midwife for details of the nearest classes in your area. Or have a look at www.yogabirth.org for classes near you.

See our video on Excercises recommended in pregnancy for more ideas on keeping fit