Stay active for a fit pregnancy
Exercising helps you feel positive so you're less likely to think of yourself as clumsy, fat, or ungainly, particularly in the last three months. Your circulation will improve and that can help to ease tension.
© DK
Labour may be easier and more comfortable if your muscle tone is good, and many of the exercises you learn in antenatal classes, combined with relaxation and breathing techniques, will help you trust your body during labour. And if you keep in good shape during pregnancy you'll get your figure back more quickly after your baby's birth.
Exercise routine for a fit pregnancy
You might think it's impossible to fit some exercise into your already busy schedule every day. But many of the exercises that it's good to do when you're pregnant can be done while you're getting on with something else: you can do pelvic floor exercises while you're cleaning your teeth; foot and ankle exercises when sitting at your desk or on the bus; and tailor sitting when you're reading or watching television.
Whatever type of exercise you choose, start your routine gently and gradually build up to what feels right for you. Before each exercise, take a few deep breaths. This gets the blood flowing around your body and gives all your muscles a good supply of oxygen. If you feel any pain, cramping, or shortness of breath, stop exercising, and when you start again, make sure you go more slowly. If you're out of breath, your baby won't be getting enough oxygen either.
Doing a little exercise several times a day is better than a lot of exercise all at once and then none at all. Normally a woman can restore her energy by lying down for half an hour, but when you're pregnant it can take half a day to recover properly from fatigue. So be kind to yourself and choose a way to exercise that you enjoy and find relaxing.
Good ways to exercise and stay active
Most sports are fine, as long you've been doing that sport regularly before your pregnancy, and you keep it up consistently once you're pregnant so that you stay in shape.
Swimming is an excellent way to exercise when you're pregnant. It tones most of your muscles and is a good way to build up your stamina. Your body weight is supported by the water, so you're unlikely to strain or injure any of your muscles and joints. Many sports centres offer special swimming classes and aqua-natal exercise classes for pregnant women.
Yoga is good too, helping to increase your suppleness and reduce tension. It also teaches you to control your breathing and concentration, which are useful skills during labour. Or try a Pilates class for pregnant women, which will improve your posture, stability, and breathing.
Walking helps your digestion, your circulation, and your figure. Even if you're not usually very active, you'll be able to manage some regular walks of a mile or more. Try to walk tall, with your buttocks tucked under your spine, your shoulders back, and your head held up, not hanging down. Towards the end of pregnancy, though, you may find that the cartilage in your pelvic joints has softened so much that you get backache if you walk more than a short distance. Always wear well-cushioned flat shoes when you go out for a walk.
As long as you're not too energetic, it's fine to dance as often as you like throughout pregnancy.
Go carefully during pregnancy
It's safest not to continue cycling, skiing, and horseback riding once you're in the third trimester, because your balance is thrown off by the extra weight out in front. Other activities to avoid in the last months are jogging, backpacking, and sit-ups, which can put your body under unnecessary stress that could harm you and your baby.
Posted 30.06.2010
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