How to exercise safely

How to exercise safely

How to exercise safely during pregnancy

Some days just getting up off the sofa might feel like a workout in itself, but exercising when you’re pregnant can improve your energy levels, make you feel good about yourself and help you get back in shape quicker after baby comes along. 

It can also strengthen your muscles to help you carry the extra weight, improve your joints and make it easier for you to give birth to your baby.

“Exercise will get oxygen pumping around your body, which helps your circulation and makes you feel good,” says Vicky Warr, founder of The Beez Kneez, which specialises in pre and post-natal fitness and nutrition programmes. “And if you feel good it will show on the outside and you will look good too.” Here are a few ideas to help get you started. Try:

Walking

“Fast paced walking in pregnancy is great as it helps release endorphins or ‘happy hormones’ which will really get you glowing,” says Warr. “But fast-paced is key – a dawdle around the shops won’t do.”

Walking is the ideal pregnancy exercise, keeping you fit without putting too much stress on knees and ankles. But remember to:

  1. Wear supportive shoes.
  2. Drink plenty of water before and after.
  3. Maintain good posture. “Think ‘tall’ and imagine pulling your baby towards your lower back, while breathing normally, and clench your bottom a little,” Warr advises.

Yoga

A favourite with celeb mums like Gwyneth and Madge, yoga can keep you toned and flexible, and help you wall talk by improving your posture. It’s safe throughout pregnancy, but remember to take it slowly and:

  1. Don’t try to increase your flexibility too much or try advanced poses.
  2. During pregnancy the body releases the hormone relaxin, which softens the ligaments and can make you prone to injury.
  3. Keep hydrated and breathe deeply.


Swimming

Swimming can help improve muscle tone and boost circulation and stamina, all of which are bound to have you looking the picture of health. And because the water takes all the weight, you can safely continue right through the last trimester without putting stress on your joints. Just make sure you’re not too warm – water temperature should never exceed 32 degrees C.

Tips to help you exercise safely

  • Warm up slowly and cool down gradually.
  • Wear loose-fitting clothing and supportive shoes.
  • Watch your back – the levels of a hormone called relaxin increase during pregnancy. Relaxin loosens your joints, so it’s easier than usual to hurt yourself.
  • Avoid exercising while flat on your back after the first three months as it cuts down the blood flow to the baby.
  • Drink plenty of water so you don’t get dehydrated.
  • Stop if you feel uncomfortable, or if muscles are hurting.
  • Avoid using a Jacuzzi, steam room or sauna.
  • Stay cool and don’t overdo it!

* Always consult a healthcare professional before embarking on any exercise plan.

Comments

Submitted by Lindihopper on Mon, 14/05/2012 - 08:21.
The advice I have been given is that you can carry on doing pretty much anything you did before, just ease off the pace and listen to your body. If you are uncomfortable you should stop. I ran three marathons during my first trimester and everything is hunky dory so far. For me that was easing off the pace a little - if you didn't run marathons before then don't start now! I'm still cycling to work as I did before and going kayaking at the weekends. I feel fine and trust my body to tell me if there is a problem. There are sometimes reasons to stop some exercises so listen to your doc but if everything is normal then you can carry on. If you just stop exercising you will gain weight and loose fitness which is not great for you or baby. Lots of people will tell you that you shouldn't do things, tell then thanks but you'll make your own mind up. Im not a qualified PT but I am an ex endurance athlete and I teach sports science. So I have some idea what I'm taking about but not insured to give advice - make your own decisions!
Submitted by Spices2 on Tue, 01/05/2012 - 16:56.
Hi there, i'm now 13 weeks pregnant and apart from about 3 weeks off of my bike i am continuing to cycle about 6 miles a day in total to and from work. It's getting harder but my GP and the my consultant said that it's fine to carry on. i think you'll know when it's time to stop. I'm also swimming about 3-4 times a week and i'm determined to carry that on right up until DD.
Submitted by clareg69 on Sat, 28/04/2012 - 19:19.
Hi, I just joined a running club about 5 weeks ago and was walking and running up to 3 miles, but now found out Im 7 weeks pregnant. i have had 5 mc's, so wondering if I can continue with my running as I really want to improve or should I change to brisk walking? many thanks X
Submitted by lotsofms on Sun, 22/04/2012 - 21:11.
Hello, i'm 5 weeks so it safe to use stationary cycle at this stage? I have been doing it before until the moment i found out i was xpecting.
Submitted by Barfoot35 on Sat, 21/04/2012 - 08:59.
Some good basic advice. Would like more detail on how hard u can work, as my heart rate at a brisk walk is now 140 bpm !
Submitted by bgb4bbb on Tue, 10/04/2012 - 19:00.
hi can you still ride a bike when your 6wks pregnant if so how long can you ride for thanks
Submitted by rac1975 on Fri, 30/03/2012 - 22:05.
hi everyone, iam 8 weeks now, and i feel realy nervous with this prenancy, this is my fourth pregnancy my youngest is 9 yrs, is this normal to be feeling this way i really iam scared
Submitted by smilingangel1 on Thu, 22/03/2012 - 01:05.
Hi all, i'm 7 weeks pregnant and totally missing the gym as i'm a running frenzy, however at this stage my baby is much more important until i'm at least 3 months. Don't get me wrong i have been still continuing with gym but very moderately. I went gym yesterday the first in like 3 weeks and feel great. The best thing to do girls is definitely listen to our bodys and do low impact stuff!! I used to do alot of cardio specially running but now i'm going to get involved in swimming and yoga!!!
Submitted by natashaz81 on Mon, 19/03/2012 - 20:31.
Hi, Just reading this page. Also a personal trainer went to the gym today for a antenatal programme just for a bit of variety and to see what they recommended and was shocked at the bad advice i was given. Make sure you check you gym instrucor is qualifid in pregnancy exercise! Prferable REPS level 3. I'm 17 weeks and was told i could jog for another 2 wks only.....i would never recomend jogging esp with out checking if the person was jogging before and I recommend people stop due to impact. Told I couldnt do any weights, cardio work he gave me was too intense and he told me I could consider doing press-up 2 wks after the baby got here...to which I enquired shouldnt i wait for my 6wk check up. Very shocked....so make sure your trainer is qualified. MAke sure you can alway talk, avoid exercises with high impact. No plank or crunches. If streching hold for 8 seconds as you become more flexible. If swimming front crawl legs ie kicking not breast stroke froggy legs to protect pelvis!
Submitted by benjiboy11 on Sat, 18/02/2012 - 15:52.
Hi i'm a personal trainer & my advice to everyone is if you've been exercising before you were pregnant its good to carry on this should help with the changes in your body as you get bigger & help with your stamina when you deliver your baby.However I do advice to change the intensity from your 1st - 3rd trimester. As you get bigger your body changes so you need to adapt accordingly. If your taking part in any classes your instructor shoud be able to give you alternatives on the intensities of the class whether its an aerobics class, conditioning or yoga class .If you go to a gym you should tell your instructor & they should be able to adapt your programme as you go through the different trimesters. If you havent got a heart rate monitor and you are doing aerobic exercise eg walking,the best way to know that your working at the correct intensity is to make sure you can have a conversation, slightly out of breath is ok but not out of breath & if you are using weights, not too heavy, you should follow a stabilisation programme that involves doing 12- 20 repetitions 2-3 sets ) consult a qualified trainer if you havent already . If you havent exercised before or feel unsure consult your midwife or doctor as they will be able to advise you. My advice is listen to your body as everone is so different. I am 10 weeks pregnant & to be honest I havent been training much due to tiredness & sickness, but they say that the 2nd trimester is not as bad ....i hope ? Im not going to run as its my personal choice...im not going to be doing any marathons in a hurry, but going to carry on doing weights & walking the dog.. you get your vitamin D to so 2 for the price of 1 !!! Hope this has been helpful ... ...for the lady with the bad back I would consult a physiotherapist as my friend had the same problem & it helped her alot
Submitted by Lynz198428 on Thu, 09/02/2012 - 13:30.
Hi Everyone. Can i continue spinning class now that i am pregnant? Thanks Lynz x
Submitted by sudunona on Wed, 04/01/2012 - 20:55.
Hi I would like to start some exercise. becoursei feel my muscles very strone I need more advise.what I do?
Submitted by carlypink31 on Thu, 01/12/2011 - 19:20.
Hi ive had to stop jogging because i feel quite rough at the moment!! (hurray!!!) Can i return to it once i feel a bit better? any tips from anyone?
Submitted by amyl87 on Thu, 10/11/2011 - 14:07.
can i still continue with zumba classes
Submitted by mummydaddy333 on Tue, 08/11/2011 - 17:28.
can i do steps? ive ot a little step stall and i was usin this to do steps before i found out im pregnant, is it safe ok to do this?
Submitted by jammy17 on Mon, 26/09/2011 - 17:28.
I am 13 weeks and hoping to carry on exercising. I have bought a heart rate monitor though, as my pregnancy book suggests exercising at only 70% of the recommended heart rate for my age i.e. 214 minus my age, then calculate 70% of this. Don't know if this is right but seems sensible for those of us who want to exercise.
Submitted by Banu83 on Sat, 17/09/2011 - 11:17.
Hi, I want to take part in yoga and I have never done so previously but I found that there are many different types of yoga and very confused and don't know which one is safe or best for me. Can any one help?
Submitted by Emmacoton on Mon, 22/08/2011 - 16:06.
can i run??
Submitted by clare30harris on Thu, 04/08/2011 - 16:47.
Hi I am 7 weeks pregnant and previous to becoming pregnant I cycled to and from work the round trip is 16miles. I am still cycling but have been getting mixed messages from people, some saying I shouldn't and some saying it is good for you to keep up your normal routine until you feel your body is telling you not to. Obviously I am aware of the danger of coming off my bike but to honest I feel safer on my bike than I do my feet. Is there other risks associated with cycling?
Submitted by DonnaT32 on Wed, 27/07/2011 - 13:13.
I am 15 weeks pregnant and am still doing Body Combat, Body attack, pump and spin, Obviously doing the low options where needed.
Submitted by sharondanielle on Thu, 21/07/2011 - 05:47.
I am 16 weeks pregnant and still going to the gym doing various classes like body combat, body pump and spin, i have even got myself a PT that has done a special pre-natal program for me. In my first pregnancy i only continued biking and swimming and put on nearly 3 stone and i am deffo not going to to that this time! I am planning on going to the gym all the way through but as my bump grows maybe change to easier classes like yoga and step. My advice is listen to your own body only you know when to stop!
Submitted by sharondanielle on Thu, 21/07/2011 - 05:39.
I am 16 weeks pregnant and i am using the gym 6 times a week still to do various classes body combat, body pump and spin i have also now got a PT and a special program done for post natal. I am not planning to give up the gym at all this time as in my first pregnancy i only continued swimming and biking and managed to put on 3 stone! I may change the classes i go to as my bump grows and try step or yoga, but my advice is listen to your body only you know when to stop!
Submitted by Christensen1 on Wed, 13/07/2011 - 10:44.
I haven't excersised properly since finding out I am pregnant. Allot of people have given me conflicting advice. Just really confused, how fast can we walk as well.
Submitted by lippy589 on Sun, 03/07/2011 - 19:21.
IM 11 WEEKS PREGNANT AND I WAS WONDERING IF THE STEPPER IS GOOD IN PREGNANCY ,IM USED IT ,DOES ANYONE ELSE USE STEPPER WHILE YOU PREGNANT .
Submitted by Cooka on Tue, 24/05/2011 - 21:04.
Hi, Can any one help me, I am trying o locate somewhere to do Pilates/ yoga in Stratford.
Submitted by sani25 on Wed, 04/05/2011 - 19:17.
i do walk almost 40 min every day .this is my 4th child and in every pregnancy after walking my feet get swellon and hurt me
Submitted by emmaandtaylor on Wed, 04/05/2011 - 19:11.
Can you excercise on a exercise bike?
Submitted by woolie61 on Wed, 04/05/2011 - 15:43.
Ok i do a kick boxing fitness class (no fighting involved) i have told my instructor and he is happy for me to continue and i will be sensible but is it ok to continue as we do a lot of up and down and on the spot running or should i just look for something else! I currently do 3 classes a week Kickboxing, yoga and a aerobics class ... dont want to give it all up and will tone it down but want to know it will be ok to continue...advice please
Submitted by nicolachester231 on Tue, 15/03/2011 - 17:47.
I am really suffering with a bad back and would love to be able to go for my usual daily walk but if I go for more than 10 minutes I find I am really struggling to get my leg off the floor! I too roll onto my back in my sleep and wake up in pain and find it really difficult to roll over again! There are no antenatal swimming classes near me which I think would be brilliant and I don't fancy just going to the local pool by myself!
Submitted by Sweetmotherlove on Tue, 08/03/2011 - 22:57.
i love to walk, am 33wks preg n i do walking exercises almost everyday and it really helps me to sleep at night like a baby
Submitted by motherhen38 on Mon, 28/02/2011 - 13:52.
On the comment "Avoid exercising while flat on your back after the first three months as it cuts down the blood flow to the baby" Does that include sleeping on your back? I am 14 weeks pregnant now and find that I am rolling onto my back during the night. Could this harm the baby??