Fitness Mantra: How to exercise safely during pregnancy

You may find that you get tired more easily than you did before you were pregnant. If you exercised before pregnancy you can continue at similar length but may need to reduce intensity. Otherwise, start with five or 10 minutes of exercise per day and work up to about 30 minutes of moderate activity. It doesn’t have to be done for a long period and it should not be too intense. Push yourself just enough to get your heart rate up and your blood circulating. If you are out of breath and unable to speak then you are pushing yourself too hard.

Observe your limits 

You will get tired more easily as the pregnancy progresses. Be sure to drink extra water. During pregnancy, you are particularly vulnerable to dehydration. Stop exercising immediately if you feel dizziness or light-headedness, difficulty breathing, back pain, nausea, swelling or numbness, or abnormally accelerated or uneven heartbeat.

If you previously did cardiovascular exercises and your doctor says it is ok to continue, you may find it easiest to just adjust the intensity of your activities. Possible activities include walking, swimming and biking. Walking is an excellent way to get your heart rate up and maintain your leg muscles. Take care to wear shoes that support your feet and your ankles. Invest in a good sports bra which will continue to support you as your breasts enlarge. Walking will get you outside in the sunshine and can be done with your partner or friends.

Swimming is excellent during pregnancy because it takes the weight off your joints while you move. Purchase a good pair of goggles so that you can swim with you face in the water. This will reduce the stress on your back. Avoid the butterfly stroke because of the extreme spinal movements it requires. If you have any pelvic pain while doing the breaststroke, switch to a different stroke. Even if you don’t swim well, many community pools have water aerobics courses for pregnant women. If you biked a lot before your pregnancy, you may want to switch to using a stationary bike. This has the advantage that it is stable and you won’t fall.

Maintain your upper-body strength. There are several activities that you can do to get your arms and back in shape for lifting and holding your baby after the birth.

This exercise strengthens your pectoral muscles and your triceps. Stand facing a wall with your legs shoulder-width apart. Put your palms on the wall at shoulder height. Bend your elbows and lean into the wall until your nose touches the wall. Push yourself upright with your arms. Start small and work up to doing 15 reps.

Sit on a chair with the band under your feet in front of you and hold the ends. Sit with your back straight. Pull the band back with your elbows as if you were rowing. Aim to build up to 15 repetitions. You can purchase a resistance band at your local athletics store. 

Many women enjoy doing yoga and pilates to both stay in shape and to get in touch with their bodies. These activities focus on stretching and toning your muscles. If you take a course at your local gym or community centre, look for one that is specifically for pregnant women. Tell the instructor how far along you are in the pregnancy. If you do yoga or pilates at home, discuss it with your doctor first to make sure the exercises are safe for you. Consider a pregnancy-specific video to do at home.