Types of exercise
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.
A variety of exercises may be performed, depending on the limitations imposed by your pregnancy, such as:
- Brisk walking.
- Swimming.
- Stationary cycling.
- Low impact aerobics/pilates.
- Specialised circuit training programmes.
Objectives of a prenatal and postnatal exercise programme
1. Increasing postural awareness and correction.
2. Maintaining and improving fitness.
3. Maintaining and improving muscular strength and tone.
4. Relaxation and correct breathing.
5. Enjoyment.
Related articles
Further comfort measures for pain relief
Distractions like breathing, visualising or fixing on one point can take your mind off the pain.
5 mins to read
Levels of fitness
First trimester
Your fitness is likely to decrease. Listen to your body and only do what you feel comfortable doing.
Second trimester
5 mins to read
Monitoring your response to exercise
It is important to monitor your response to your exercise programme by taking your pulse-rate before, during and after exercise.
5 mins to read
Special tests
Ultrasound
5 mins to read
Keys to relaxation
Physical environment
5 mins to read
Criteria for prenatal classes
Instructor’s credentials, for example, midwife, physiotherapist.
Instructor’s specialised training in childbirth education.
5 mins to read
Conception
The fertilised egg divides into two identical cells – then four, then eight, then 16, and then many billions, and 266 days later – your baby.
1 min to read
Health and fitness
Ideally, you should assess your health and fitness. You may need to make some changes to your lifestyle
3 mins to read
Foetal wellbeing tests during late pregnancy
Foetal movement counts (after 28 weeks)
Be aware of your baby’s pattern of movements on a daily basis by counting four foetal movements in the hour after a meal every day.
5 mins to read
Iron in Pregnancy
As a mom, whether you have a child yet or not, you look into the lens of the future to envision memorable moment after memorable moment together.
5 mins to read
Nutrition
Your nutritional status at the time of conception and in the crucial early weeks of pregnancy is significant for the successful outcome of the pregnancy.
1 min to read
Why exercise during pregnancy?
Exercise leads to improved circulation, which in turn can reduce the severity of varicosities (varicose veins).
5 mins to read
Exercise during and after pregnancy
“I am pregnant – can I exercise?”
5 mins to read
Exercise
Feeling healthy, stress-free and relaxed will only help the chance of you and your partner falling pregnant.
1 min to read
Increasing postural awareness and correction take
Take particular care of your back during and after pregnancy – protect it from strain and possible injury.
5 mins to read
Adjusting to pregnancy
Discovering that you are pregnant brings about a variety of new feelings.
5 mins to read
Hazards to pregnancy
Pregnancy is usually diagnosed several weeks after conception. It is, therefore, advisable to avoid risk factors if you are planning to become pregnant.
2 mins to read
Maintaining and improving fitness
Stimulating the cardiovascular system through aerobic exercise helps to maintain and improve your fitness during pregnancy.
5 mins to read
Types of relaxation techniques
Progressive relaxation
2 mins to read
