Kick start your pregnancy exercise regimen

Regular exercise can help you cope with the physical changes your body undergoes when you become pregnant, and build strength for the challenges that lie ahead.

Research shows that moderate physical activity improves the likelihood of giving birth to a healthy baby and can speed up your recovery after the birth. There are a whole host of other benefits for mums-to-be, including:

• improvement in heart and lung fitness - great preparation for labour 
• increased muscle strength to get you ready for carrying your newborn and all the extra equipment you’ll need
• some relief for common problems like leg cramps, constipation, high blood pressure, fatigue, and bloating
• improved posture, which helps avoid backache
• possible reduction in the length of labour and the need for pain relief
• improved circulation - a big bonus in the battle against varicose veins
• and it can boost your mood, energy levels, self image and ability to get a good night’s rest.

How to get started

Exercise during pregnancy is most practical during the first 24 weeks. During the last 3 months, it’s normal to find that exercises that once seemed easy, have become challenging. You need to start gently and increase your activity gradually.  Begin with only a few minutes and monitor yourself to see how you are feeling. If you are comfortable, increase slowly, week by week, until you can stay active for the recommended 30 minutes a day.

Walking and swimming are great choices – one benefit of being a walker is that’s easy to continue once the baby is born. Most babies enjoy being walked in a stroller or back-pack and you may find it is a good way to keep you both content. 

Swimming is ideal in pregnancy (especially late pregnancy). The weightlessness experienced when you are swimming is relaxing as well as energizing. Some pools also offer aqua-aerobic classes which are low-impact and can be fun.

Always begin each session with up to 10 minutes of warm-up activity like slow walking, and stretch gently to prepare your muscles. And it’s just as important to cool down after working out by gently reducing your activity and heart rate. 

Exercise programmes

In some areas of New Zealand pregnant women can attend special exercise classes (check out your local community centre, fitness centre, swimming pool or women's centre for details). If there are no classes near you, a trained fitness instructor (with qualifications in either physiotherapy or physical education) can work with you to develop a series of exercises that you can do safely when you are pregnant.

Yoga is also a pleasant way to exercise when pregnant. As well as providing a gentle anaerobic workout it teaches you how to control your breathing - a useful tool for coping with labour.

Things to consider

Some pregnant women will need to take extra care when exercising. It’s a good idea to talk to your doctor first if you:

• have any concerns or fears 
•  have heart disease or diabetes
• have cervical incompetence (when the cervix dilates in the second stage of pregnancy)
• are expecting a multiple birth.

The changes your body is going through can also make certain positions and activities risky for you and your baby. While exercising, try to avoid activities that involve jumping, jarring motions or quick changes in direction that may strain your joints and cause injury.

There's a higher risk of strains during pregnancy, too, because hormones are released to loosen your joints and ligaments in preparation for the birth, when your pelvis needs to open to allow your baby to be born.

Stay away from scuba diving, body contact sports and high altitude climbing or any activities that carry a risk of falling.

There’s a greater likelihood of becoming overheated during pregnancy so, if the weather is warm, try exercising in the morning, or evening, when it’s cooler.

American College of Obstetricians and Gynecologists' tips:

• after the first trimester of pregnancy, avoid doing any exercises on your back
• avoid brisk exercise in hot, humid weather or when you have a fever
• wear comfortable clothing that will help you to remain cool
• wear a bra that fits well and gives lots of support
• drink plenty of water to help keep you from overheating and dehydrating 
•  make sure you consume the daily extra calories you need during pregnancy.

If you were exercising regularly before becoming pregnant, eg, running, there is usually no problem with continuing your chosen activity until it becomes too uncomfortable.

However, pregnancy is not the ideal time to take up sports you haven’t tried before and, whichever exercise you choose, it’s important to do it on a regular basis. When your body is stressed by strenuous and unaccustomed exercise, the placenta cannot deliver food and oxygen to your baby as efficiently.

Remain vigilant for danger signs

Stop exercising if you notice:

• blurred vision
• dizziness
• nausea
• fatigue
• shortness of breath
• chest pain
• abdominal pain
• vaginal bleeding.

If you have any concerns at all, contact your doctor.

Pelvic floor exercises

Exercising the muscles of your pelvic floor can help reduce the possibility of incontinence, both during and after pregnancy.  he pelvic floor is formed of layers of muscle that support the uterus, bowel and bladder. Pregnancy and childbirth put pressure on those muscles, and some women find they urinate slightly when they sneeze or cough, which is known as 'stress incontinence'.

Regular ‘invisible’ exercises can help tone those muscles so they maintain their strength - and regain it more quickly after the birth. Just pull in and tense your pelvic floor muscles, as if stopping the flow of urine. Hold for 5 seconds, then relax. Aim to do 10 sets of 5 exercises each day, but don't do them while you're actually urinating.

After your baby is born

Many people (men and women) find that when they have children it becomes more difficult to find time to exercise. Although you may not be able to maintain the same level of fitness with a new baby or young children - make the effort to get out and at least walk around the block. Exercise is, in part, habit or routine and keeping the routine going will help ensure that you will participate in some type of exercise for life.