While thinking about writing this blog on exercising during pregnancy I considered how different it would be if I had written it before I was pregnant. Having always been very active and almost religious about exercise I would have advocated a strict adherence to national guidelines of 6 days a week of half an hour exercise. But as many of you know every pregnancy offers a different experience and I was tormented by the phrase ‘listen to your body’, because for the first time my body was telling me to slow down…

But many women can exercise the whole way through at varying levels of intensity and my best advise is to look at what your fitness levels were prior to becoming pregnant and there will be your gauge. I do believe that other considerations are important, such as whether you are still working, and how active your day is, as these factors suddenly affect how much you can do in your day. This is the time to prioritise your health and take things in a calmer fashion.

Exercising after 12 weeks needs to be gentle try not to over heat and keep your heart rate steady; swimming and walking are great examples but if you are getting back ache make sure you stretch before or after. What is very important is to maintain some flexibility and strength, which is what will carry you through the pregnancy and help you reduce aches and pains as you get bigger. Understanding how your body changes will help you to think about your posture and how you can hold yourself to reduce the load on your spine and shoulders.

The dreaded pelvic floor, something that you know you should do… but… how annoying it is!! Well as more women are suffering from stress incontinence post birth I think its something that should get some attention. I’ve found that doing them when I’m sat or in the shower is good as well as when standing and pulling in my posture as they naturally become active then.

TOP TIPS:
•    Gently pull in your stomach whilst standing, and use your knees when bending.
•    As you breasts get bigger don’t let them drag you down and keep your shoulders down.
•    If you are desk bound at work, try and move regularly.
•    Try and spend 10 minutes a day doing some gentle stretching and pelvic floor, use it as a wake up stretch and part of your relaxation for the day.
•    Gentle walking/swimming as often as you feel you can at a steady pace
•    Really consider what you are eating especially in terms of what nutrition you and your baby/babies are getting, Try and eat some dark greens every day.
•    Try and relax regularly and enjoy doing things slower and taking on less, it’s probably to only time you’ll do it!!!

Finally they suggest that it takes 6 weeks for your body to get over labour and child birth…. Give yourself that time but get back into exercise soon after starting with basic core and keep going with the pelvic floor.

Good luck with your pregnancy!!

Jehan Yehia is a Physiotherapist at the Waldegrave Clinic. For more information about Fit Back & Bumps please email Jehan - This e-mail address is being protected from spambots. You need JavaScript enabled to view it

PS: Before starting any exercise programme, make sure you follow safety guidelines <http://www.babycentre.co.uk/pregnancy/fitness/safeworkout/  and ask your GP or gynaecologist for advice if you have any conditions that may compromise you exercising.