Now that you are pregnant this is not the time to give up your regular exercise routine and eat your way through the biscuit tin.
The fitter and more active you are during your pregnancy the easier you will cope with both labour and getting back in shape once the baby is born.
So long as you feel comfortable there is no reason not to keep up with your normal activities including yoga, dancing and sports but make sure not to exhaust yourself
As you get further into your pregnancy you may need to slow down – check with your maternity team for advice.
If exercise is not usually part of your daily routine it would be inadvisable to instantly start strenuous exercise.
Exercise doesn’t have to be strenuous to be beneficial, discuss your exercise programme with a qualified instructor and begin with no more than 15 minutes of continuous exercise three times weekly
Make sure to always warm up before and cool down after exercising.
Never exercise on an empty stomach.
In hot weather avoid any strenuous exercise.
If you decide to enrol in an exercise class, make sure your instructor is fully qualified and knows how many weeks pregnant you are.
Swimming is a great exercise and the water will support your increasing size. Ask at your local pool about aquanatal classes with qualified instructors.
Exercises to Avoid
After around 16 weeks avoid exercises that involve lying on your back as the weigh of the baby could put pressure on blood vessels which could make you faint.
Any contact sports such as judo etc where you might get hit.
Exercises where you might fall such as cycling, horse riding, skating etc.
Exercises which involve lying on the stomach.
Vigorous racquet sports such as squash and tennis as these can cause balance problems.
There are some exercises you really should do when pregnant including those which will help you feel well during your pregnancy and get your body back to ‘normal’ after the birth.
Stomach-strengthening exercises may help ease backache which is often a problem as your baby gets bigger.
Pelvic floor exercises which help strengthen the pelvic floor muscles which are put under great strain during pregnancy and childbirth. This helps to reduce or avoid stress incontinence after pregnancy.
You can get more information about exercising while pregnant by visiting the www.nhs.uk website.
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