Pregnancy and labour are both physically demanding, so it’s important to keep healthy and look after yourself. Staying active through exercise can help to improve posture and reduce back tension which is common during pregnancy, it may also reduce the length of labour, allow for faster recuperation after labour, not to mention when your baby does arrive your muscles will be stronger and better prepared to carry him/her around all day!

What exercise can I do?

General rule of thumb is that provided you have an uncomplicated pregnancy and medical clearance from your GP and/or midwife, you can do most moderate forms of physical activity.

Activities that are generally safe during pregnancy include swimming, walking, dancing, low impact aerobics, pregnancy fitness classes, yoga and pilates. Running and strength training may be okay for healthy women who have been exercising in the leadup to pregnancy who may be able to continue much of their previous programme after consulting their doctor. New programmes may also be taken up if given doctor’s clearance.

This is not a time to focus on weight loss or weight management unless specified by your LMC or doctor. Pelvic floor exercises should be started to help prevent bladder leakage and prolapse, as these muscles can be weakened during pregnancy and birth.

Be aware that jumping/plyometrics may place unnecessary strain on the pelvic floor muscles and can increase the likelihood of having these issues even if everything 'feels fine'. Abdominal crunches and big yoga-type back bends may increase your risk of developing Diastasis Recti.

Useful things to know

During pregnancy, your body produces a hormone called relaxin which helps with pelvic and cervical expansion to allow room for the baby and assist with labour. This can also ‘relax’ other parts of your body such as ligaments which increases the likelihood of strains and sprains. Go at a slower pace and focus on having good technique and alignment. This is also important to remember when stretching and doing yoga as you may be more prone to hyperextension (over stretching) in your joints.

As your baby grows, your body’s center of gravity will be changing. Because of this, you may be more prone to instability and falls. Be careful with any activities that challenge your balance and coordination.

Remember that now isn’t the time to be pushing yourself too hard. A good test to ensure you’re not overdoing it when it comes to cardio exercise is the talk test. If you can still talk normally, you’re likely to be exercising at an acceptable intensity.

Exercise safety guidelines

• Drink plenty of water. It’s important to stay well hydrated during exercise.
  Keep cool. Fresh air, fans and air conditioning are your friend!
• Avoid hot spas and saunas, and ensure you’re not overheating while exercising to the point of heavy sweating. This is important because during much of your pregnancy, your baby is unable to regulate his/her own body temperature. Remember to breathe.
• Avoid exercises that specifically target or place excess strain on the core and abdominal area such as sit ups and hovers/planks.
• Avoid exercises that have you spending a lot of time lying on your back - especially from the start of the second trimester - as they can cause problems with blood circulation to your uterus.
• Don’t exercise to the point of exhaustion, and if you experience any abnormal pains, cramping or anything unusual, stop exercising and consult your doctor.
• Your blood pressure is likely to drop in your second trimester, so take it slowly when you’re standing up/lying down to avoid dizziness.
• Preferably keep exercise sessions to around 30 minutes max.

The number one rule though, is listen to your body. If an exercise doesn’t feel right, take it as a sign, give it a miss and do something else or stop and take a rest.

PLEASE NOTE: It's important to consult your LMC or doctor prior to participating in any exercise programme during pregnancy. There are always exceptions to the above and the health of yourself and baby comes first.

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