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Exercising & Pregnancy

If you’re not already exercising, pregnancy can be a  good opportunity to start. Try to begin gently, your heart and lungs are already working at increased levels making pregnancy itself a kind of aerobic exercise.

• check your pulse regularly during exercise and slow down if it reaches 140 beats per minute. Try to exercise regularly and often rather than in bursts of enthusiasm that go away and don’t come back!
• pregnancy softens joints and ligaments meaning there is an increased risk of sprains, twists and back injuries.
• sports involving quick, jerky movement, such as squash, tennis and fast jogging are not recommended
• be ready for your centre of gravity to change as the baby grows. Falls may be more likely as your balance shifts.
• avoid downhill skiing, water-skiing, diving, climbing, all contact sports and fierce team games, for example, netball and hockey.
• try not to get too hot. If you get hot, your baby will also get hot. Overheating early in pregnancy may possibly affect your baby's neural (nerve) development.
• void saunas, steam baths and hot tubs. Stop exercising if you get very hot, rather than just warm. Drink plenty of water before, during and after exercise to replace lost fluids.

Current research is investigating the impact of very vigorous exercise on the blood supply to the baby. It would be wise to avoid vigorous exercise if you have had:

• a history of miscarriages
• complications in previous pregnancies with the growth of your baby
• any bleeding or high blood pressure in this pregnancy
• twins or placenta praevia diagnosed in this pregnancy.

Which Are The Best Ways To Keep Fit While Pregnant?

Regular walking, swimming and yoga are all ideal. In addition, yoga teaches breathing and relaxation techniques, but certain positions are not advised so make sure that your teacher knows that you are pregnant.