Top 5 Tips for Exercise in Pregnancy

It is important to exercise safely and moderately, so here are a few guidelines and considerations if you plan to exercise whilst pregnant.

1. Pregnancy Yoga

Pregnancy yoga (also known as prenatal or antenatal yoga) is a perfect way to include some safe, gentle exercise into your routine as it helps to promote relaxation and a sense of physical and emotional wellbeing – and it is suitable for beginners as well as experienced practitioners. If you already have a strong general yoga background, do consult your teacher, as certain postures are not as suitable for the pregnant body. Strong back bends and postures involving strong use of your tummy muscles should be avoided. Any posture involving balance should be tackled with great care.

2. Swimming

This is an excellent way to get some cardiovascular exercise during your pregnancy. The water supports your body and this can be very soothing and relaxing especially in the later stages of pregnancy. Where possible, avoid swimming breast stroke when you are pregnant. This is because the wide-legged kicking movement required when swimming breast stroke can cause unnecessary strain on the symphysis pubis (the area at the front of the pubic bone). During pregnancy, the ligaments supporting the symphysis pubis soften due to hormonal changes in your body and as a result, the pelvis becomes less stable, exacerbating any pelvic mis-alignment or imbalance, which can then cause severe pain. If you find it difficult to swim front crawl or back stroke, try using floats or woggles to support your upper body while using your legs to kick, keeping your legs long and together.

3. Regular exercise

If you already have a regular exercise programme, be sure to inform your exercise instructor that you are pregnant. There may be certain things you may need to modify in your routine e.g. if you do a high impact gym class, it might be a good idea to take low impact versions and avoid abdominal work. If you work out using weights, ask an instructor what exercises are suitable to continue with during pregnancy and take lighter weights. If you do not currently have a dedicated trainer, do make sure you ask the instructors at the gym for their advice on the use of equipment for safe exercise during pregnancy. If you are not used to regular exercise but want to begin some gentle pregnancy exercise, consult with your doctor or midwife and start slowly.

4. Which activities to avoid as exercise during pregnancy

Generally, it is advisable for pregnant women to avoid horse riding, scuba diving, ski-ing, heavy weight-lifting, backpacking, high-impact and contact sport such as judo and activities involving heights (pregnancy alters your centre of gravity).

5. Precautions

Try not to get over-heated for prolonged periods while exercising and drink plenty of water. It is also worth investing in supportive and well-fitting bras as your breasts will be changing in preparation for your baby’s arrival. Watch your balance as your changing shape will alter your centre of gravity, and make sure you listen to your changing body. Although you may not be able to see much physical change in the early stages, your body is working very hard to grow a baby. It is common to feel very tired in the first trimester so rest when you need to. Stop exercising if you feel dizzy, faint, exhausted or simply too hot.