Why is Exercise Recommended 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 your body back in shape once the baby's born much easier. Staying active during pregnancy doesn't necessarily mean going for the burn. Your body releases a hormone called relaxin during pregnancy which loosens your joints in preparation for delivery, so you need to take care with the choice of exercise and pay attention to technique. It's important to find exercises that won't injure you or harm the baby.

Ideal exercise gets your heart pumping, keeps you supple, manages weight gain, and prepares your muscles for the hard work of labour and delivery -- without causing undue physical stress for you or your baby. Many activities such as running and weight training are fine in the beginning, but you may need to modify your regime as you grow bigger. You'll be better off avoiding activities that could put you at risk of slips and falls, such as cycling, rollerblading, horseriding, and skiing, although people who take part in these sports competitively often continue well into their pregnancy.

The following exercises are fairly safe for expectant mothers, although some of them may not work for you during the last few months of your pregnancy. To be safe, consult your doctor or midwife before embarking on any of these activities.

walking
One of the best cardiovascular exercises for pregnant women, walking keeps you fit without jarring your knees and ankles. It is safe throughout the nine months of pregnancy and can be built into your day-to-day schedule.

Jogging / Running
Going for a jog is the quickest and most efficient way to work your heart and your body. You can tailor it to your schedule -- running 15 minutes one day when that's all you can fit in and 30 the next when you have the time.

Swimming
Healthcare providers and fitness experts hail swimming as the best and safest exercise for pregnant women. Swimming is ideal because it exercises both large muscle groups (arms and legs), provides good cardiovascular benefits, and allows pregnant women to feel weightless despite the extra weight of pregnancy.

Aquanatal classes
Many women find aquanatal classes enjoyable during pregnancy. Exercising while standing in water is gentle on joints and can help lessen swelling in legs, which is a common symptom in late pregnancy.

Yoga and stretches
Yoga and stretching can help maintain muscle tone and keep you flexible with little if any impact on your joints. However, you may have to augment a yoga regime by walking a few times a week to give your heart a workout. Be careful not to overdo the stretching. You will be more supple as a result of the effects of relaxin, which causes your ligaments to be more pliable. Don't hold the stretches for too long or try to develop your flexibility too much

Pilates
Pilates is a form of exercise which combines flexibility and strength training with body awareness, breathing and relaxation. The exercises are based on certain movement patterns performed with your tummy and pelvic floor muscles -- known in Pilates as the "stable core" or base. These muscles are also known as deep stabilizing muscles. Because Pilates targets the tummy and pelvic floor muscles and these muscles can weaken during pregnancy, Pilates exercises can be useful. Many Pilates exercies are performed on a "hands and knees" position, and this is an ideal position for pregnancy. It helps to take a lot of stress off your back and pelvis and towards the end of your pregnancy can help to position your baby ready for delivery.

Weight training
If weight training is already part of your exercise routine, there's no reason to stop, although you will need to avoid using heavy weights and assuming certain positions. If you take the necessary precautions and have good technique, weight training is a great way to tone and strengthen your muscles. Avoid overheating and fatigue, and gradually taper off as the pregnancy advances.

Dance
You can get your heart pumping by dancing to your favourite tunes in the comfort and privacy of your living room, but steer clear of dance movements which call for you to leap, jump, or twirl. Remember -- technique is important. Avoid sudden changes of direction. If you sign up for a class, you can lose yourself in music, stay fit, and meet others.

Low-impact aerobics
One good thing about an aerobics class is that it's a consistent time slot when you know you'll get some exercise. If you sign up for a class specifically designed for pregnant women, you'll get to enjoy the camaraderie of others just like you, and can feel reassured that each movement has been deemed safe for you and the baby.