Can pregnant women exercise? Let's look at the term exercise. Walking is one of the best forms of exercise so yes, most women can exercise but with some modifications to their program throughout their pregnancy. Exercise is beneficial to mothers and babies and women who exercise regularly prior to becoming pregnant can continue to do so with some minor modifications. Women who start an exercise program when they become pregnant need to get their doctor's permission first. Don't overlook this, it is really important.

The first trimester can be a very physically tiring time for a mum due to the energy expended with changes occurring in her body and the development of a baby. You need to listen to your body and rest when you can. A brisk walk once or twice a week may be all you are able to do and that is more than fine.

All 'mums to be' need to avoid exercising in hot, humid environments especially during the first trimester - a time of greatest risk to the developing baby. Avoid saunas and steam baths as these increase your core body temperature.

THROW AWAY YOUR HIGH HEELED SHOES!!!! And get into flatties. Apart from cutting off the blood flow to your feet, your centre of gravity begins to change and you can overbalance as well as aggravate lower back pain and increase the incidence of sciatica.

You need to avoid exercises lying on your back after the first trimester as this can limit the blood flow to your baby. Due to the release of relaxin (a hormone that relaxes the ligaments of the pelvic girdle and abdominals) and progesterone, it is important to avoid deep wide squats, lunges, jumping and activities involving a rapid change in direction. Because of relaxin, don't overstretch but stretch gently and slowly. Conventional rectus abdominal work is not recommended as up to 30% of women can get a separation of the abdominal muscles. Maintain deep abdominal bracing exercises that your trainer or physiotherapist can show you.

In the second trimester or the 'honeymoon period' many women feel great. You may well be able to change your exercise program during this period.

During the third trimester most women feel more fatigued with the weight of their growing baby. This is the time for gentle walks, stretching and catching up on some rest.

Things to Look Out for While Exercising

Blood sugar levels can change rapidly in pregnancy, so a good idea is to eat low glycaemic carbohydrates about an hour or two before you exercise. This includes things like an apple, or a banana. If you feel faint or dizzy, slow down or stop exercising and reach for a carbohydrate snack.

Make sure you warm up and cool down slowly and always stretch gently. Stop exercising if you experience any of the following:

Vaginal Spotting or Bleeding
Joint pain
Headache, blurred vision or visual changes
Dizziness
Faintness
Abdominal pain
Breathlessness
Low backache
Sudden escape of fluid from the vagina
Changes in baby's movements

Make sure you call your doctor or hospital at any time if you are concerned.

Wear a good supportive cotton bra while exercising.

Maintain a nutritious food intake and keep well hydrated.

In regards to heart rate, varying schools of thought can be presented but as a midwife, I recommend a mum should be able to maintain a comfortable conversation while exercising-not too hard. Generally, this may be at 140bpm and less. One of my mums in my research study said:

You have the rest of your life to get fit, so enjoy your baby!

The term exercising for 2 is NOT correct. Let your baby grow and develop normally. When you have given birth, then you can focus on your own fitness levels being aware of the guidelines established on my website for breastfeeding mothers.

Mum to Be Workout

Equipment Required

You
Bottle of Water
Hat and Sunscreen if outdoors

Weight training is very important for developing strength to carry baby and for support for the growing breasts. Train these body parts on alternate days and aim for twice in two weeks.

Chest and Arm workout

Try to perform 8-12 reps and 1-3 sets.

Sit on a park bench or sturdy stool. Now with your back to the bench, position your heels 50cm to 1m (2-3 feet) in front of you on the floor.
Grip the edge of the bench with an overhand wide grip (palms facing the bench) and push yourself up so that the arms are fully extended and perpendicular to the floor.
Bend your arms lowering your body towards the floor until your upper arms are parallel to the floor.
Push back up to the starting position.

Stretches for arms

Try to perform 8-12 reps and 1-3 sets.

Keep elbow parallel to ground
Gently pull your arm across your body, using one hand to gently pull your arm towards you.
Hold 15-20 seconds and repeat other arm

Stretches for chest

Try to perform 8-12 reps and 1-3 sets.

Position yourself beside a doorway with your arm raised and your hand and wrist resting against the door frame
Lean forwards, look the opposite way and use the doorway to apply a stretch to the muscles across the front of your chest and your arm
Hold 15-20 seconds
Repeat on the other side
Advanced stretch-rest your elbow and hand on the door frame and perform the stretch gently.

Monica Rich, from Prenatal Plus Health and Fitness, has provided this article.