Pregnancy Exercise

Is it safe to exercise during pregnancy?

Exercising when pregnant used to be considered risky and unsafe but pregnancy exercise is now known to be safe and extremely beneficial to pregnant women who are in good health and are having a normal pregnancy without any complications.Fitness levels of women who do not exercise during pregnancy begin to decrease month by month as the pregnancy continues and the pregnant woman becomes heavier and heavier,a good exercise programme which fits into a pregnant womans daily lifestyle can prevent fitness levels dropping and encourages a sense of overall happiness and well-being.

The benefits of pregnancy exercise

  • Decreases feelings of fatigue and increases energy levels!!
  • Improves sleep and reduces insomnia
  • Improves both physical and mental well-being by producing endorphins-the happy hormones!!
  • Strengthens muscles and increases endurance
  • Helps pregnant women cope with the imbalance of a growing abdomen
  • Improve joints
  • Reduces backaches
  • Reduces constipation
  • Reduces the swelling of hands and feet
  • Strengthening your body and endurance will enable you to cope with labour better
  • Helps women to regain pre-pregnancy shape sooner after the birth of their baby

Choosing the right exercise when pregnant

If you are already a regular participant in exercise or a sport you can probably continue to participate throughout your pregnancy with some alterations which take in account your pregnancy but it is always best to seek advice from your GP.

It is not advised to take up a new sport during your pregnancy but here are some pregnancy exercise ideas that are safe for healthy pregnant women(experiencing normal pregnancies with no complications) new to exercise to participate in

  • Walking at a brisk pace, see details of buggyfit classes
  • Swimming in shallow water that is neither too hot or too cold,this is a non-weight-bearing exercise which is one of  the easiest ways to stay fit during pregnancy
  • Aqua natal programmes designed for pregnant women
  • Cycling on a stationary bike at a comfortable speed and tension setting
  • A step machine,at a comfortable tension setting
  • Yoga designed for pregnancy
  • Pilates designed for pregnancy
  • Pelvic toning (kegel exercises)
  • Relaxation routines

Pregnancy exercise guidelines

  • Always warm-up slowly and cool down gradually- muscles and joints are vunerable when cold and are especially vunerable during pregnancy
  • Wear loose fitting comfortable clothes,good supportive trainers and a good well fitted bra to protect your breasts whilst exercising
  • Levels of the hormone Relaxin increase during pregnancy which relaxes your joints making it easier to hurt yourself.Stretching should therefore be performed to maintain flexibility not to improve it so avoid developmental stretching
  • Inform your instructor that you are pregnant so they can inform you of exercises which are unsafe and give you a safe alternative
  • Avoid exercising flat on your back after the first three months because it restricts blood flow to your baby
  • It is extremely important to drink plenty of water so you do not become dehydrated
  • Stop if you feel any pain or muscular pain or are uncomfortable
  • Do not get too hot and do not exercise to exhaustion
  • Do not use a sauna,steam room or jacuzzi
  • Do not perform exercises which pull on the abdomen such as sit-ups and double leg lifts
  • Avoid pointing toes as this could lead to cramping in your calves,flex feet instead by pointing feet up towards your face

Healthy Mum – exercise during pregnancy