Exercises to take into consideration
The physical benefits of exercise which include improving your stamina, suppleness and strength — will help you face the extra strain placed on your body as it adapts to meet the demands of pregnancy and labour. By exercising and strengthening certain muscles, you can also develop a better understanding of your body’s capabilities as well as learn how to relax, which will help you during childbirth.
Psychologically, exercising counteracts the tendency to feel clumsy, fat or ungainly, particularly in the last three months. It increases your circulation, and that can help ease tension. Labour may be easier and more comfortable if you have good muscle tone, and many of the exercises taught in antenatal classes, combined with relaxation and breathing techniques, will help you trust your body during labour. Staying in condition during pregnancy will also mean that you should regain your normal shape more quickly after your baby’s birth.
Regular exercise
Incorporating a daily exercise routine into your schedule may not be very appealing but many of the exercises recommended during pregnancy can be performed while you carry on with other activities: pelvic floor exercises, for example, may be performed while cleaning your teeth.
A little bit of exercise several times a day is better than a lot of exercise all at once, and then none at all. Normally a woman can restore her energy by lying down for half an hour, but it can take a pregnant woman half a day to recover completely from fatigue. So be kind to yourself and choose an activity that you will find both enjoyable and relaxing.
Recommended activities
You are free to be involved in most sports during pregnancy until the last trimester, as long as it is a sport you have been doing regularly beforehand, and you pursue it regularly once you are pregnant so that your body remains in good condition. Some sports are particularly recommended during pregnancy and activities that should be avoided.
Swimming
This tones most muscles and is excellent for improving stamina. Because your weight is supported by the water, it is very difficult to strain muscles and joints, so swimming rarely results in physical injury. Some sports centres offer antenatal water workout classes.
Yoga
This has many benefits, such as increasing suppleness and reducing tension. It can also teach you to control your breathing and concentration during labour, which is very useful. Always tell the instructor that you are pregnant before taking any classes.
Walking
Even if you are not usually an active person, you could at least sometimes take up regular walks of a mile or more. Walking can be good for the digestion, the circulation, and your figure. Try to walk tall, with your buttocks tucked under your spine, your shoulders back and your head up. Towards the end of pregnancy, however, you may find that the pelvic joint ligaments soften so much that you get backache if you walk more than a short distance. Always wear well-cushioned flat shoes.
Activities to avoid
Some sports, such as skiing and horseback riding, should not be attempted because the chances of falling are high and once you get big your balance is thrown off by the new weight in front. Other activities, including those listed below, should also be avoided because they put your body under unnecessary stress.
Jogging
Do not jog while pregnant; it’s very hard on your breasts (which need extra support during pregnancy) and it jars your back, spine, pelvis, hips and knees.
Sit-ups
Exercises that pull on the abdominal muscles carrot such a good idea. The muscles of the abdomen are designed in such a way that allows room for the enlarging uterus, and sitting in a lying position straight up encourages them to part even further. The strain may slow down the recovery of abdominal tone after delivery. Leg lifts while you are on your back can have the same effect. To sit up from a lying position, always roll over onto your side and use your arms to push you up.