e-book The Pregnancy Exercise Guide

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Dr Daghni Rajasingam, consultant obstetrician and spokesperson for the Royal College of Obstetricians and Gynaecologists , says there are many benefits for the mother-to-be, including weight maintenance, improving sleep and mood, helping to cope with labour, and reducing high blood pressure.

Five ways to exercise safely while pregnant | Life and style | The Guardian

At least minutes of moderate-intensity activity a week, in bouts of at least 10 minutes, based on fitness level and comfort, is advised throughout pregnancy. Rajasingam also recommends seeking medical advice, especially for women with health conditions. The NHS advises keeping up normal daily activity for as long into pregnancy as is comfortable. Your feet may swell in your later trimesters, so if your shoes start to feel tight, buy ones that are a half-size bigger.

Find a class

Body Benefits: Prenatal yoga classes keep your joints limber and help you maintain flexibility. Safety Bump: As your pregnancy progresses, skip positions that really challenge your balance.


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In your second trimester , steer clear of poses that require you to lie flat on your back — as your uterus gets heavier, it can put too much pressure on major veins and decrease blood flow to your heart. Pregnant women produce more relaxin, a hormone that increases flexibility and joint mobility, so it's important to know your limits and hold back slightly when stretching.

There's zero chance of falling on your stomach and injuring your baby. Exercising in water gives you better range of motion without putting pressure on your joints. Even in your ninth month, you can swim , walk, do aerobics, or dance in the water. Safety Bump: Choose a stroke that feels comfortable and doesn't hurt your neck, shoulders, or back muscles.

The breaststroke is a good choice because you don't have to rotate your torso or belly.

How much can you exercise while pregnant?

Be careful entering the water. Diving or jumping in could cause too much abdominal impact. To avoid overheating, stay away from very warm pools, steam rooms, hot tubs, and saunas.


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  7. Body Benefits: Lifting weights is a great way to prepare your body for all the heavy lifting you'll be doing once your baby is here. Plus, it helps counteract the risk of injury during pregnancy by strengthening the muscles surrounding your joints. Safety Bump: Reduce the amount of weight you're used to lifting by half and do more repetitions so you still get a good workout.

    Pregnancy Exercises in the First Trimester - Exercise & Fitness

    If you find yourself holding your breath, reduce your load ASAP. Try going a few extra minutes each week. Limit exposure to activities that involve a risk of falling or impact to the belly — balance is impaired due to changes in the centre of gravity.

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    Exercise tips for pregnancy

    Avoid exercises involving lying on the back after the first trimester — the enlarged uterus can impair blood flow back to the heart. This should be decided on an individual basis. Running can be okay for a woman with an uncomplicated pregnancy if she was a regular runner before pregnancy - provided that she listens closely to her body and does not overdo it and has a strong pelvic floor!


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    The benefits gained from physical activity affect both the mother and the future health of her unborn child. If you have complications with your pregnancy — such as a low lying placenta or impaired growth of the baby — talk to your health provider about what type of activity you can take on. Shah — Oxford, Aberdeenshire. UEA Inaugural lecture: Alternative performance measures: do managers disclose them to inform us, or to mislead us?