Pregnancy is a special time in a woman’s life, but it can also be a time of uncertainty. Now that you’re expecting, you might be wondering what lifestyle adjustments are necessary and which aspects can remain unchanged.

Maintaining an active lifestyle should be your priority over the coming nine months. Whether you wish to persist with your existing regimen or embark on a new one, keeping physically active is crucial for both mother and baby.

Exercise during pregnancy has numerous benefits, including:

• improved mood;
• reduced incidences of constipation and back pain;
• enhanced stamina for labour;
• managed symptoms of depression and anxiety;
• improved postpartum recovery;
• reduced risk of gestational diabetes and pregnancy-induced hypertension; and
• maintained physical fitness

Before starting on any exercise routines during pregnancy, consult your healthcare provider to ensure the chosen activities are safe for both you and your child.

Here are some recommended exercises that are kind to mum and baby.

1. Brisk walking

Walking is a terrific low-impact exercise that can be easily incorporated into one’s daily routine. Whether it’s a leisure stroll in the park or a brisk walk around the neighbourhood, walking promotes cardiovascular health benefits without putting undue stress on your joints.

It is also the most convenient workout as it is possible to walk almost anywhere at any time, in the company of friends and/or other family members. Here are some safety tips:

• Always choose surfaces that are smooth but with ample tactile grip to avoid falls.
• To keep aches and pains at bay, wear supportive footwear.
• Be cautious of potholes, rocks, and other potential obstacles.

2. Swimming

Swimming, walking in water, and aqua aerobics are examples of excellent full-body workouts that are gentle on the joints. Apart from being a fun way of keeping fit, the buoyancy of water may offer some relief from mum’s extra body weight as pregnancy progresses.

• Choose a stroke that feels most comfortable and doesn’t strain your body. Breaststroke may be a good choice.
• Avoid diving or jumping, which could impact the abdomen.
• Use the handrails for balance when entering the water and to prevent slipping.

3. Prenatal yoga

Prenatal yoga classes focus on gentle stretches, breathing exercises and relaxation. Yoga primarily helps improve flexibility and balance, and can be a powerful technique for managing stress and promoting mental wellbeing during pregnancy.

Yoga can also help pregnant mothers keep their joints limber while strengthening their muscles. To be safe, consider avoiding poses that

• involve lying on the abdomen;
• involve spending time lying flat on the back;
• involve overstretching;
• may lead to overbalancing.

4. Stationary cycling

Cycling on stationary bikes, also known as spinning, is a great option for maintaining fitness without the risk of falling or putting excessive strain on your joints, even for first-timers. It helps raise the heart rate while maintaining a healthy body weight.

Handy tip: raising the height of the handlebar during the later stages of your pregnancy may help you feel more comfortable.

5. Low-impact aerobics

Low-impact aerobic exercises for pregnant women offer a fun way to stay active. These modified movements, which ensure mum and baby’s safety and comfort, aim to strengthen the heart and lungs, maintain muscle tone and balance, and limit pressure on the joints.

6. Kegel exercises

Kegel exercises are crucial for strengthening pelvic-floor muscles as well as reducing back pain. Generally, strong pelvic muscles will aid pregnant mothers to push during delivery while contributing to better bladder control.

To do a Kegel exercise, tighten your pelvic-floor muscles and hold for 10 seconds before releasing. Make sure your stomach muscles are relaxed and that you’re breathing normally. It is suggested that expectant mothers do 10 to 15 repetitions, three times a day.

7. Stretching

Gentle stretching exercises help maintain flexibility and reduce muscle tension. Pregnant mothers are encouraged to focus on areas that commonly experience tightness during pregnancy, such as the lower back and hips.

8. Pelvic tilts

Pelvic tilts are effective for strengthening abdominal muscles and reducing lower back pain once you’re in labour. It can be incorporated into your routine to help alleviate the discomfort associated with changes in posture during pregnancy.

Pelvic tilts can be done while lying on the floor or standing up. A Google search will yield simple exercises.

Sports to avoid

During pregnancy, it’s best to avoid high-impact and contact sports, as well as activities with a high risk of falling or abdominal injury, or those that could lead to injury or altitude sickness. These include:

• scuba diving;
• contact sports such as kickboxing and judo;
• activity above an altitude of 2,400m;
• heavy weightlifting; and
• activities that require straining.

Staying active contributes to a healthier, more comfortable pregnancy and can have lasting benefits for both you and your baby. Enjoy the journey to motherhood with a focus on maintaining safe and well-balanced exercise routines.

This article was written by DOC2US, a mobile application that allows you to talk to a doctor or any healthcare professionals via text chat at any time and from anywhere.