Guidelines for exercise during and after pregnancy

Feeling healthy, stress-free and relaxed will only help the chance of you and your partner falling pregnant.

Your safety and that of your baby are of prime importance at all times. You may begin to exercise in early pregnancy and continue for as long as you feel comfortable. You should, however, try to take part in a specialised prenatal exercise class under the guidance of a qualified prenatal exercise instructor.

Discovering that you are pregnant brings about a variety of new feelings.

Many physical and emotional changes occur, especially in your relationship with your partner, your career and your lifestyle in general. Use the nine months of pregnancy for positive growth and be aware of the problems relating to increased stress and a breakdown in communication.
Regard this period of your life as one of great excitement, challenge and reward.

Physical environment

Your environment should be conducive to relaxation. Realistically, however, labour wards can be very active and noisy. You need to be flexible and adapt to your circumstances.

Pregnancy is usually diagnosed several weeks after conception. It is, therefore, advisable to avoid risk factors if you are planning to become pregnant.

Take particular care of your back during and after pregnancy – protect it from strain and possible injury.

Joints and ligaments, particularly in the back and pubic regions, relax due to increased levels of the hormone relaxin, in preparation for opening the pelvis for birth. 

Progressive relaxation

This is an effective way of releasing stress and teaching your body to feel total relaxation. Tense and relax one group of muscles at a time, from head to toe, until you are totally relaxed.

There are many things you can do to prepare for the delivery of a healthy baby. One of the most important things is eating right to gain the extra weight you’ll need to support another life. Your doctor will keep a close eye on your weight gain during your pregnancy to make sure it’s in the right range.

Are you planning to have a baby soon? Find out our preconception checklist to facilitate the conceiving process and have an healthier pregnancy.

Stimulating the cardiovascular system through aerobic exercise helps to maintain and improve your fitness during pregnancy.
Due to the stress on the cardiovascular system, you should only exercise to your comfortable capacity.

Distractions like breathing, visualising or fixing on one point can take your mind off the pain.

Concentration will help you to acknowledge the pain, and experience it as a positive force that is bringing you closer to meeting your baby.

The fertilised egg divides into two identical cells – then four, then eight, then 16, and then many billions, and 266 days later – your baby.

Energy

You need extra energy:

It is important to monitor your response to your exercise programme by taking your pulse-rate before, during and after exercise. Underworking will show no benefits and overworking may harm you and your baby. The correct pace will allow you to carry on a conversation while exercising (talk test).

Breathing reflects the activity in your body and, of all the body’s involuntary unconscious physical responses, breathing is the easiest to control. 

Women have XX and men have XY chromosomes. 

Diagnostic ultrasound
The most important scans are performed at 12 weeks and 16 weeks. These early scans often prove the most accurate in determining the date of birth.
 

First trimester

Your fitness is likely to decrease. Listen to your body and only do what you feel comfortable doing.

Second trimester

You may feel more energetic and can exert more effort, but continue to listen to your body.

The Pros

• Offers immediate relief.

• Decreases tension and offers good pain relief.