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Health Tips
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How to Avoid Sports Injury
Breastfeeding
Feeling Tired? Boost Your Energy
Exercising in pregnancy
Antibiotics
Food Poisoning
Exercising in pregnancy
Introduction:
Exercising during pregnancy will boost your energy supplies, increase stamina and prepare your body for the physical demands of labour.
- What types of exercise are safe when pregnant?
- What should I be aware of?
- What shouldn’t I do?
- What are pelvic floor exercises?
What types of exercise are safe when pregnant?
This is the time to opt for low-impact stretching exercise rather than a more rigorous workout which could damage joints and ligaments.
Walking, swimming, stretching and yoga are all good low-impact workouts. Swimming offers a weightlessness that can ease the heaviness of your bump, while yoga improves flexibility and posture, though avoid strenuous yoga stretches.
What should I be aware of?
- Always wear well-fitting training shoes and loose comfortable clothing
- Invest in a good sports bra
- Take plenty of water to drink during exercise
- Listen to your body – if it protests, don’t do it
- Always tell your instructor that you are pregnant
What shouldn’t I do?
- Avoid contact sports, or sports where you could suffer a fall
- Gently does it – pregnancy isn’t the time to ‘master’ a new routine
- Avoid exercise that puts strain on your joints
What are pelvic floor exercises?
Your pelvic floor muscles run between your legs and support the uterus, bowel and bladder. They are put under a lot of strain during pregnancy. To find these muscles, try stopping mid-flow when you pass urine. The muscles that stop the flow are your pelvic-floor muscles.
To tone your pelvic floor, sit or stand and pull in your pelvic floor muscles (without tensing your stomach). Hold for a count of five, then release. Repeat 10 times.
Clickthrough information and support links:
The Guild of Pregnancy and Postnatal Exercise Instructors
This article has been written for PruHealth by Dr Foster Research. All Dr Foster Research (DFR) health content is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.
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