Pregnancy Exercises to Help You Keep Fit

Cardiovascular exercises

Cardiovascular, or aerobic, exercise supports your heart and overall fitness. During pregnancy the aim is to keep it low impact to avoid injury. Walking is one of the simplest options: it is gentle on the joints, and all you need is a good pair of shoes and perhaps your partner for company. If that feels like too much, try marching on the spot. If you were a regular jogger before pregnancy, you may be able to continue, but start at a slow pace with shorter routes and ease off in your third trimester. Swimming is another excellent low-impact choice, working large muscle groups and supporting your weight so your joints are not under strain. A simple way to check your intensity is the talk test: if you can still hold a conversation, you are usually working at a sensible level.

Flexibility exercises

Flexibility work is a valuable part of staying active. Prenatal yoga keeps you supple without stressing the joints, and gentle stretching after exercise helps prevent muscle strain. Take care not to overstretch, as pregnancy hormones loosen your joints and make it easier to overdo it.

When to avoid exercise

There are times when exercise may not be safe. Certain conditions, such as some heart or lung conditions, a weak or stitched cervix, placenta praevia, persistent bleeding, pre-eclampsia, ruptured membranes or a risk of preterm labour, mean exercise could be harmful. This is not a complete list, so always check with your doctor before starting or continuing a routine, particularly if you have any pregnancy complication. Remember too that the goal is to keep fit, not to lose weight during pregnancy, so avoid strenuous workouts, contact sports such as martial arts, and activities where you could fall.

Warning signs to stop

Pushing your body too hard can lead to problems, so stop exercising and contact your doctor or maternity unit if you notice any of the following: feeling faint or dizzy, chest pain, a headache, calf pain or swelling, shortness of breath before you have even started, vaginal bleeding, fluid leaking from the vagina, regular painful contractions, or your baby moving less than usual. This is not a complete list, so if you feel unwell in any way, or suspect a complication or injury, contact your healthcare professional. None of this should put you off: light, low-impact exercise can benefit you in many ways. Take it easy, stay well hydrated, and avoid lying flat on your back for long periods in the later months.

Support your body with good nutrition

Exercise works best alongside good nutrition. Nutrients such as folic acid, calcium, vitamin D and iron are especially valuable during pregnancy and breastfeeding. If you would like extra support alongside balanced meals, PROMAMA is a maternal milk scientifically formulated with folic acid, calcium and vitamin D, plus DHA, to help meet your increased nutritional needs during pregnancy and lactation. As always, speak to your healthcare professional about what is right for you.

Sources

• American College of Obstetricians and Gynecologists, Exercise During Pregnancy
• ACOG, Physical Activity and Exercise During Pregnancy and the Postpartum Period