Suggested activities

Activities that are generally safe during pregnancy, even for beginners, include:

• Walking

• Swimming

• Cycling – either on a stationary bike or outdoors

• Aqua Aerobics (Exercise in water)

• Yoga

• Stretching
• Dancing
• Pilates

 

General exercise suggestions

It is important to discuss your exercise plan with your doctor, as each pregnancy is different. In general, healthy women who have uncomplicated pregnancies can continue their previous exercise program after consultation with a doctor. It is also now considered safe to start a new exercise program during pregnancy if given the all-clear by your doctor.

If you have been cleared to exercise, it is recommended that you:

• Engage in at least 30 minutes of moderate-intensity physical activity (according to the perceived exertion scale) on most, if not all, days of the week.

• Do no more than three sessions per week of vigorous exercise by the third trimester.

• Let your body be your guide. You know you’re at a good intensity when you can talk normally and not become exhausted too quickly. Be guided by your doctor, physiotherapist or health care professional.

 

Exercises to avoid

During pregnancy, avoid sports and activities with increased risk of trauma or falling such as rollerblading, soccer, basketball, gymnastics, horse riding, downhill skiing and scuba diving. These include:

• Contact sports or activities that carry a risk of falling (such as trampolining)

• Competition sports – depending on the stage of pregnancy, the level of competition and your level of fitness
• After about the fourth month of pregnancy, exercises that involve lying on your back – the weight of the baby can slow the return of blood to the heart. Try to modify these exercises lying on the side
• In the later stages of pregnancy, activities that involve jumping, frequent changes of direction and excessive stretching.

 

General cautions

Be guided by your doctor or physiotherapist, but general cautions include:

• Avoid raising your body temperature too high – for example, don’t soak in hot spas or exercise to the point of heavy sweating.

• Reduce your level of exercise on hot or humid days.

• If weight training, choose low weights and medium to high repetitions – avoid lifting heavy weights altogether.

• Don’t exercise if you are ill or feverish.

• If you don’t feel like exercising on a particular day – then don’t! It is important to listen to your body to avoid unnecessarily depleting your energy reserves.

 

Pelvic floor exercises

The pelvic floor muscles are weakened during pregnancy and during birth (vaginal delivery), so it is extremely important to begin conditioning the pelvic floor muscles from the start of the pregnancy. Appropriate exercises can be prescribed by a physiotherapist. It is important to continue with these throughout the pregnancy and recommence as soon as is comfortable after the birth.

 

Abdominal exercises

Strong abdominal muscles support your spine. The internal core and pelvic floor abdominal muscles act as a natural ‘corset’ to protect the pelvis and lumbar spine. Traditional sit-ups or crunches can be ineffective during pregnancy and may make worse the condition known as diastasis recti abdominis (a painless splitting of the abdominal muscle at the midline).

Appropriate core stability exercises are recommended during pregnancy to strengthen the muscles of the abdomen:

•  Concentrate on drawing your belly button towards your spine.

• Breathe out while pulling in your belly.

• Hold the position and count to 10. Relax and breathe in.

• Repeat 10 times, as many times a day as you are able.

• You can perform this exercise sitting, standing or on your hands and knees.

 

 

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