Why is exercise important during pregnancy?

Exercise does wonders for you during pregnancy. It helps prepare you for childbirth by strengthening your muscles and building endurance, and makes getting in shape once the baby's born so much easier. Not too mention the extra health benefits for the baby that a healthier mum will provide.

Your body releases a hormone called relaxin during pregnancy, which loosens your joints in preparation for delivery. As this is the case, exercise load and the type of exercise you participate in must be managed during pregnancy. If you start to get too sore, take some time off physical activity or find an alternative exercise that won't injure you or harm the baby.

Ideal exercise during pregnancy gets your heart pumping, manages weight-gain and prepares your muscles for the hard work of delivering the baby. Activities that could put you at risk of slipping or falling such as rollerblading, cycling, horseriding and skiing are better off avoided. Many activities such as running and weight training are fine in the beginning, but may need to be modified as you grow bigger in the latter stages of pregnancy.

What activities are safe during pregnancy?

Walking

Walking is a low impact exericse that can be built into your everyday schedule for the full nine months of pregnancy. It will keep you fit without jarring your knees and ankles. Read more.

Jogging/ Running

Jogging is perfect during the first four months of pregnancy. From a 10 minute run, to a 40 minute run, it can easily be fit into a daily schedule and is the quickest and most efficient way to work your heart and body. Read more.                                  

Swimming

Gentle on the muscles and joints, swimming is hailed as the best and safest exercise for pregnant women. It is ideal as it provides rest for a body that is under a lot of pressure, while still working out your arms, legs and torso and providing you with good cardiovascular benefits. Read more. 

Yoga and Stretches

Yoga and stretching will help keep your muscles toned and flexible without placing any impact related burden on your joints. It is important to not overdo the stretches as a result of the effects of the relaxin, which causes your ligaments to be more supple.

Pilates

Pilates is a form of exercise which combines flexibility, strength training, body awareness, relaxation and breathing patterns to to imrpove your "core" muscle strength and balance. Pilates is ideal as it targets the muscles that can lead to back, shoulder and pelvis pain during pregancy. As many Pilates exercises are performed on a "hands and knees" position, it can help to position your baby ready for delivery.

Weight-training

Weight-training is useful during the early stages pregnancy to strengthen and tone muscles, but you should avoid using heavy-weights and assuming certain positions. Avoid fatigue, and gradually taper off as the pregnancy advances.

Low-impact aerobics

Aerobic classes can provide specifically designed classes for pregnant women, ideal for networking with others just like you, and you can feel reassured that each movement has been deemed safe for you and the baby.