Being pregnant does not mean you should stop exercising. It is very unlikely that many pregnant women do suddenly think they should stop exercising. But exercising bearing a few things in mind is important because your body and its needs changes over the course of pregnancy.
Continued exercise will help you cope with your changing body shape and weight during pregnancy and will inevitably make it easier for you to get back into shape post birth. Keeping stamina up is important and will help you to cope with the strains of labour and looking after your baby.
You should try and do some exercise every day. If you usually go jogging, do yoga or go walking then continue as usual. At least 30 minutes of exercise every day is the recommended amount.
However there are a few key things to bear in mind before exercising when pregnant.
10 Things You Need to Know About Pregnancy & Exercise
1. Do not suddenly start any strenuous exercise once you fall pregnant.
If you do start any physical or cardio exercise, start with 15 minutes three times a week and then slowly increase to 30 minutes four times a week. This will enable you to build your stamina and flexibility gradually so you are fit and ready for labour and post pregnancy.
2. Make sure you tell your instructor that you are pregnant.
If you have an exercise instructor, whatever class it may be, make sure you tell the instructor that you are pregnant and how far along your pregnancy you are.
3. Warm up properly before immersing yourself in exercise.
This allows your muscles and joints to prepare for exercise and your heart rate to increase gradually. It will prevent joint and muscle pains after exercising.
4. It is important to cool down properly too.
This, conversely, allows your heart rate to reduce back to normal.
5. Be aware of getting too hot.
During pregnancy you will inevitably have increased blood flow and a higher metabolic rate; this means you will feel warmer than usual. But if you do feel excessively hot, nauseous, dizzy, and sweaty or short of breath it is important to refrain from further exercise and find somewhere you can cool down (e.g. taking a cold shower or finding a cooler environment). Prolonged high temperatures can badly damage your baby, particularly in the first trimester.
6. Make sure you keep your fluids up.
It is easy to forget to drink enough water whilst you are exercise. This is especially important whilst you’re pregnant because becoming dehydrated can cause contractions and raise your body temperature.
7. There are certain kinds of exercise that should be avoided.
Anything that involves a risk of falling should be undertaken with severe caution. Sports like horse riding, skiing, ice hockey and gymnastics. Cycling should be avoided in later stages of pregnancy but if you are comfortable on a bike then there is no reason to stop cycling during the early stages.
8. One thing to be avoided at all costs on whilst you are pregnant is lying on your back.
This is because lying flat on your back can put pressure on the main vein vena cava, sending blood back to your heart. This will make you feel dizzy and nauseous. This is particularly important sixteen weeks into pregnancy.
9. Do not overdo it.
It is easy to get carried away with exercise. It can make you feel good and you may be used to doing certain amount pre pregnancy. However, as a rule of thumb: if you cannot hold a conversation whilst exercising then you are over exercising.
10. Wear the right clothes.
Wear clothes you feel comfortable in. In general loose fitting clothes are advisable. Layers will allow staying warm during warm and cooling down, but ensure you can cool off as you heat up. A good bra is always necessary as a woman. Sports maternity bras are available. Wear shoes that will give you the support you need. You may find you need to increase you shoe size slightly due to swelling, try on your trainers before exercising.
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