Check with your midwife, GP or obstetrician before commencing exercise if you were not exercising before falling pregnant. This is particularly important if you have, or have had, any unusual circumstances such as a weak cervix, broken membranes, a multiple pregnancy (carrying twins or triplets), and early labour or previous miscarriages.
Don’t participate in vigorous exercise if you were not doing so before falling pregnant. This includes high impact exercise such as running, as well as contact sports (such as judo or rugby) and high intensity exercise (such as heavy weight training or squash). This is particularly important within the first 3 months before the embryo has implanted in the wall of the womb, and in the third trimester when your pregnancy is more advanced and your body is under more physical strain.
The appropriate level of exercise intensity depends on how fit you were before falling pregnant so consider this before choosing what exercise to do whilst pregnant. It is also important to progress your exercise regime gradually.
Don’t exercise to lose weight while you are pregnant. This is unrealistic as you will gain weight during your pregnancy and it can be harmful to your baby to try and stop gaining weight.
Choose an exercise regime that you will enjoy and that fits in with your weekly routine. This will help to keep you motivated and committed.
To prepare for your exercise session, wear comfortable clothing and supportive shoes, ensure that you have eaten an hour or two before exercise and
carry a water bottle to ensure you drink enough water
during your workout.
What to look out for during exercise
It is fairly common to feel dizzy or tired during exercise, especially in the first trimester, so don’t let this put you off exercising.
Stop exercising immediately, and consult your doctor as soon as possible, if you feel short of breath, have heart palpitations, pain in your back or pelvis, or more obvious issues such as vaginal bleeding or your waters breaking.
Lying on your back may reduce the blood flow to the womb as the weight of the foetus presses on some large blood vessels in your body. Avoid lying on your back for too long, especially after the first trimester.
Avoid overheating. Don’t exercise in excessive heat but rather a cool, ventilated environment if possible. Wearing loose comfortable clothing and drinking plenty of water will also help you to stay cool. Also avoid using steam rooms and saunas after exercise.
Take care not to fall. Your centre of gravity changes as your baby grows and this may make you more susceptible to falling especially if you are walking or jogging on uneven ground.
Don’t overstretch. The hormone Relaxin increases the flexibility of your ligaments, especially around the pelvis, so avoid excessive stretching that may strain these ligaments and cause injury and pain.
With good knowledge on how to take care of yourself and your baby during exercise you can now go ahead and enjoy the many benefits that exercise can bring to both of you during your pregnancy!
