Exercise and fitness in pregnancy

Why exercise in pregnancy?

Women gain an average of two stone during pregnancy, so your muscles and posture are going to be asked to do more work than usual, and you may feel the physical strain of things - even before you go through childbirth. Exercise will help you cope better.

Exercise also helps with:

• Constipation
• Backache
• Fatigue
• Varicose veins
• Circulation problems

Another benefit is that groups which meet for pregnancy exercise give you the opportunity to meet other mums-to-be – a good way of ensuring you have friends in your area when your baby arrives.

Exercises to avoid when pregnant

Contact sports are best avoided, as are activities involving heights. Scuba diving isn't recommended, as the effect it can have on your pregnancy or baby is unknown.

Anything that puts a strain on your joints or ligaments - such as high-impact aerobics, difficult yoga positions or jogging on the road - should be done more gently.

There's a higher risk of strains during pregnancy because hormones are released to loosen your joints and ligaments in preparation for the birth, when your pelvis needs to open to allow your baby to be born.

Enjoyable activities

Brisk walking, swimming, and gentle toning and stretching classes are good during pregnancy.

Cycling is good exercise, too. As you get bigger, you'll find you have to get used to the changes in the distribution of your weight, and you may need to adjust your saddle and handle bars. In late pregnancy, it's safer to use an exercise bike, in case you fall.

If you were already attending an exercise class before your pregnancy, tell your instructor you're pregnant. They'll be able to advise you on any parts of the class that are now less suitable or which you need to take more gently than before.

Exercising in water is safe and enjoyable during pregnancy - and it's great for late pregnancy backache. The water supports your whole body, and you can be as energetic or relaxed as you want. Many public and private pools offer antenatal classes, often run by trained midwives or physiotherapists. Swimming several lengths gives you a good, safe workout.

Your pelvic floor

The pelvic floor is formed of a cradle of muscle supporting the uterus, bowel and bladder. Pregnancy and childbirth put pressure on the pelvic floor, and you may find you lose a few drops of urine when you sneeze or cough - this is called 'stress incontinence'.

You can tone these muscles so they maintain their strength - and regain it quicker after the birth - by doing regular 'invisible' exercises.

Pull in and tense your pelvic floor muscles, as if stopping the flow of urine. Hold for five seconds, then relax. Aim to do ten sets of five exercises each day, although don't do them while you're actually urinating. Your midwife can teach you these exercises and check you are doing them correctly – just ask.