No matter the type of exercise, pregnant mothers should ensure that they have ample time to warm up before commencing their exercise and to cool down after their exercise routine. This will reduce the risk of over straining their muscles, ligaments and joints as well as preventing the body from overheating.
In more advanced pregnancies, vigorous exercise may trigger preterm labour. If it has been a while since one has exercised then it would be advisable to start off slowly initially.
Expectant mothers should be encouraged to exercise and most forms of exercise (except contact sports) are generally safe during pregnancy.
It is important to remember that if pregnant women were actively exercising before they got pregnant, they have to learn to adjust their regime as their pregnancy advances so as to avoid over stressing themselves. Some of the exercises that pregnant women can do include:
· Walking: Walking suits the majority of women as it is gentle on the joints but at the same time involves most muscle groups from the legs and arms to the back. For those women who lead a sedentary lifestyle, this is an excellent way to start exercising.
· Cycling: Cycling in the gym is also a very popular means of exercise as the risk of falling off your bicycle due to balancing problems as the pregnancy advances is avoided.
· Low impact aerobic exercises are recommended for women who wish to push themselves just that little bit extra.
· Swimming: Swimming with the help of buoyancy from the water utilises most of the body’s muscles without the impact stresses on the joints. Water also reduces the risk of heat exhaustion as it keeps the body cool. Besides the baby is already “swimming” in the mother’s womb too.
· Running or jogging is fine if women were doing this routinely before getting pregnant. Women should remember that because they are pregnant, they will need to reduce the distance they run or keep the same distance but run at a slower pace so as not to over strain themselves.
· Prenatal yoga is an excellent way to improve one’s posture, muscle tone and strength. It is a good method of relieving backaches and muscle strains during pregnancy. It also helps women to relax and to prepare for childbirth.
