EXERCISE DOS AND DON'TS
DOS
It can of great benefit for a woman to continue her active lifestyle during and after pregnancy. It not only helps your fitness but it also gives you an opportunity to concentrate on yourself and your growing baby. Remember, start gently at first - your body will tell you if you have overdone it - and enjoy looking after yourself. Possible suggestions to help with exercising include:
- Eat high fibre/high carbohydrate foods before exercising as this will help increase your energy levels. (Leave plenty of time after eating so you are not exercising on a full stomach.)
- Stimulate the circulation in your legs by rocking back and forth, shifting your weight from side to side and rotating your ankles in small circular motions
- Try placing one foot on a small stool to flatten your back when standing (this will help reduce the strain on your lower back)
- Try to keep your feet parallel and your body erect when you walk (again, this will also help prevent back strains)
- Make sure your back is supported when sitting
- Have drinks during and after exercise to prevent dehydration
- Wearing a good bra for support and comfort is essential
- Remember to recognise your limitations and follow exercise guidelines
It is very important that you listen to what your body is telling you, stop if you feel unwell and consult with either an exercise professional or your GP/health visitor before continuing. You should, however,
stop exercising if you experience any of the following:
- Nausea and/or vomiting
- Pain of any kind - chest, head, back, hips or pubis
- Dizziness, fainting
- Shortness of breath
- Palpitations, tachycardia (increased heart rate)
- Difficulty with walking
- Decreased foetal activity
- Vaginal bleeding (or leaking amniotic fluid)
- Onset of uterine contractions
DON'TS
- Stand for long periods during the advanced stages of pregnancy
- Wear high heeled shoes and carry heavy handbags as this will disturb your postural balance
- Cross your legs when sitting as this can impair your circulation
- Slump - always try to sit up straight, or sit with your back against a wall, or squat comfortably on a low stool (your back needs to be well supported)
- Exercise vigorously in hot, humid weather
- Exercise if you have a fever
- Partake in bouncy movements and rapid direction changes within your exercise routine
- Be afraid to ask for help if you feel that the exercises you are doing are not working or you are in any discomfort
Also avoid the following activities:
- Cycling, diving, skiing, hiking and anything else involving strenuous exercise or a decrease in your oxygen levels
- Any sports that may pose a health risk to you and your baby
