Exercise During Pregnancy

By Jago Holmes

When considering exercise during pregnancy the aim of any programme should be to simply maintain your current level of fitness and work within your comfort zone. This means you should be able to hold a conversation whilst exercising.

What you must do

You must seek medical advice from your GP or a midwife before exercise during pregnancy.

Which activities can I do?

Water based exercise during pregnancy is ideal as there is less stress placed on the joints. Specific antenatal classes and specially designed low impact aerobic classes are ideal for pregnant women. Cycling, dancing, jogging and resistance training can all be performed but should be modified and changed accordingly. The pelvic floor is an area that you should exercise during pregnancy and especially after.

Which activities should I avoid?

High intensity exercise such as sprinting and running which raises the heart rate excessively therefore affecting oxygen supply to the foetus.
High impact training and isometric exercises (static muscular contractions)
Exercises requiring lying on the back after 13 weeks because this reduces blood flow to the baby.
Avoid impact and sports requiring excessive twisting such as netball, diving, gymnastics and skiing.

What are the benefits of exrcise during pregnancy?

Controlled weight gain, staying as active as possible ensures unnecessary weight gain is avoided.
Exercise during pregnancy allows for quicker post natal recovery.
Improved stamina, circulation and posture can be attained at a time when these areas are usually compromised.
Reduced instances of stiffness, constipation, tension and insomnia often associated with pregnancy and sedentary lifestyles.

What are the hazards to expectant mothers?

The following are all potential hazards to expectant mothers and should be avoided at all costs: - Shocks, vibrations, fatigue from standing, excessive physical or mental pressure, which may cause stress, anxiety and therefore raise blood pressure.

Did you know that

During pregnancy ligaments and bones soften due to the pregnancy hormone relaxin. This occurs in order to accommodate the growing baby. The implications of this are that joints must not be overextended and excessive manual handling should be avoided because of the increased risks of injury.

When you exercise during pregnancy the heart rate should not be taken any higher than 140 beats per minute which will ensure there remains an adequate supply of oxygen to the baby as opposed to being sent to the working muscles.

Care must be taken to ensure that the body doesn’t overheat, as this can be harmful to the baby. By drinking water regularly and taking longer to cool down after activity this overheating can be avoided. There are a number of symptoms that if experienced when you exercise during pregnancy should result in immediate termination of the activity.

These include any type of pain, bleeding or amniotic fluid leakage, high blood pressure, pre-eclampsia, pre-term labour or rupture of membranes, uterine contractions, dizziness or fainting, vomiting or nausea, generalised oedema (water retention), decreased foetal activity or any sign of growth retardation of the baby.

If in any doubt stop what you are doing and consult your doctor. Always check with your doctor or mid wife before condidering a programme of exercise during pregnancy. You should never start to become more active during pregnancy if you have previously been sedentary.

About the Author:

Jago Holmes is a fully qualified YMCA personal trainer, registered on the REPS scheme, with 3 exclusive one to one studios, specialising in weight loss. He can be contacted via his website www.anewimage.co.uk

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Exercise During Pregnancy

By Jago Holmes

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