Exercises recommended through pregnancy

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’s essential that you get approval from your OB-GYN or nurse-midwife, especially if you pregnancy is considered high risk.

Low-impact exercise is safest In pregnancy but if you’re already physically fit and used to exercising, it’s likely you’ll be able to continue a similar routine, perhaps only slightly modified. If you’re new to exercise, pregnancy may not be the time to start a routine.

You should warm up with gentle stretches for 10 minutes or so before exercising and at the end of your routine. If you’re not used to exercising limit your routine to five minutes which you increase as your fitness levels increase. If at any time you experience ANY discomfort then STOP exercising immediately and consult your OB-GYN or nurse-midwife.

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. It’s especially good in late pregnancy, when backache can strike. Choose between swimming lengths or join a prenatal class. These classes are held at many community pools and offer women a chance to meet other moms-to-be as well as enjoy a gentle exercise routine.

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 utilize oxygen, a definite bonus for your developing baby. The safest way to do this is on a stationary bike so your risk of falling is reduced. Extreme caution should be taken on a proper bike – poor weather conditions and your altered center of gravity could make a fall more likely.

Walking

This is one of the easiest and cheapest ways to keep fit. A brisk walk for half an hour a day is a good 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 exercise programs 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 can coach you for labor. Some people believe that this type of physical training helps women to actively take control over their labor, reducing your need for pain relief by teaching you how to relax. Your muscles are also strengthened – in prenatal yoga classes, there’s often an emphasis on pelvic floor firming, an essential ingredient for postpartum recovery.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.

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Last Modified: 05/07/2007

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