Pregnancy exercise - during and after the birth

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Questions about the safety of pregnancy and exercise will enter your mind as soon as you realize you have conceived and begin to feel the tiredness of those first few weeks. However, regular exercise is important during your pregnancy and after the birth, as it will improve your overall fitness and posture, help your circulation, reduce digestive discomfort and strengthen muscles. The chemicals released by the brain after exercise help to balance mood swings, and being fitter helps to get you through labor more easily. You'll also recover from the birth faster, suffer less muscle pain and get back into shape quicker after the birth if you've been exercising regularly.

But how much exercise if good during pregnancy? Safety is the key when it comes to pregnancy and exercise. Speak to your doctor or midwife about your existing exercise program and see where it may need to be adjusted. If you don't exercise regularly you need to start gradually. Either way, pregnancy is a time to listen to your body and always err on the side of caution. If you're in doubt don't push it.

It's best to avoid any activity where you might be pushed or fall. Team sports, skiing and horseback riding should be put on hold until after you give birth. And scuba diving should be avoided at all costs as it can cause air bubbles to form in the baby's blood stream. In all, pregnancy and exercise should be approached with caution, especially in the first trimester.

You'll need to take extra care in the first trimester not to overexert yourself. Rest frequently and don't let yourself get breathless. Drink plenty of water so that you do not get dehydrated. While pregnant the connective tissue around your joints is softer, making you more flexible. So although you'll be able to stretch further than before, you'll also be more liable to injury. Stretch carefully and avoid any high-impact workout such as aerobics.

Make sure you warm up and cool down properly and do some aerobic exercise in between. Swimming is ideal during pregnancy as the water supports your body weight and it's easy on your joints. Walking, stair climbing, stationary cycling or aqua aerobics are also good and muscle strengthening exercises can help make labor and recovery after the birth much easier. You should never lift heavy weights during pregnancy.

Try to exercise for 30 minutes on most days, or at least three times a week, if you want to see any real improvement in heart and lung fitness. Work out within your limits, too much effort can be dangerous. If you can maintain a normal conversation as you exercise you're working out at the right level. If you're out of breath, slow down.

The best place to get advice on pregnancy and exercise is from your doctor or midwife, they know what condition you are in and what your body can take while pregnant. Listen to them and you should be fit and healthy throughout the pregnancy.

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