Exercise in Pregnancy
If you are wondering whether you should exercise while you are pregnant, the answer is an unequivocal `yes’. If you are fit, you are far more likely to get through the tiring last weeks of pregnancy and cope more easily with the hard work of labor than if you are not. If you are used to regular exercise, keep it up as long as you feel able.
You will probably be advised at antenatal classes to avoid sports that carry a risk of falling or rough contact with other players, such as martial arts, squash, skiing or riding. If you are not used to exercise, pregnancy can be a good rinse to start, as long as you do it gradually.
Whatever you do, be responsive to your own body and do not push yourself too far. Total, physical exhaustion is not a good idea. Stop and rest more than you would normally. Also, avoid taking on anything strenuous when it is hot – you are more likely to faint or become dizzy – and be sure to drink plenty of fluids to avoid dehydration. If you attend exercise classes of any sort, tell your instructor that you are pregnant: she may suggest that you miss some exercises out, or do them in a different way.
High- impact aerobics involving heavy bouncing are best avoided, since all your muscles and ligaments are softer in pregnancy (so that they stretch to enable you to give birth). This means that they are more easily damaged than at other times. Your extra weight could also mean that you put undue strain on your back.
Swimming and walking are great exercise and suitable right to the end of your pregnancy. In some areas aquanatal classes – which combine swimming with body toning and stretching to focus on the muscles used in pregnancy and childbirth – may be available. Some antenatal classes include toning and stretching exercises. If you do not usually exercise, try to choose antenatal classes that include a simple fitness programme.
