Читать книгу Need to Know Fertility, Conception and Pregnancy - Harriet Sharkey - Страница 98

Pre-pregnancy most women know that exercise is good for their health. Many women are concerned, however, that they may have to stop exercising in pregnancy as this might threaten the pregnancy. In general, this is not true and exercise is encouraged during pregnancy.

There is extensive research to show that, in most cases, exercise is safe for both mother and baby. Doctors therefore recommend initiating or continuing exercise in pregnancy because of the health benefits. Indeed, athletes who continue training in pregnancy actually have an improved performance after the pregnancy as the pregnancy-induced changes in the cardiovascular system enhance the effect of training. Not only does regular exercise make you feel better and fitter, it also helps prepare you physically for labour and delivery.

Walking, cycling, swimming and stretching are all good forms of exercise in pregnancy. However, you should avoid activities that are likely to lead to any falls or impacts on your abdomen, such as contact sports like kick boxing. In later pregnancy, activities where balance is important, such as horse riding or down-hill skiing, can be hazardous due to the change in your centre of gravity.

• Swimming is a particularly good form of exercise when you are pregnant. This is because the water supports your body and you can exercise your arms, legs and back and also improve cardiovascular fitness without straining your body.

• Yoga is also a good form of exercise and an ideal preparation for labour because of the muscular stretching, control of breathing and posture, and emphasis on relaxation.

So for most women, the exercises they have been doing pre-pregnancy can be continued. For those who have not been taking regular exercise, it is worth thinking seriously about starting a routine during pregnancy.

The important thing about taking exercise is to do it regularly. Thirty minutes of moderate exercise three times a week or more makes a big difference to your fitness and your weight. You should also increase your exercise as you go about your daily activities. Walk wherever possible and take the stairs instead of the lift. Regular exercise is also good for reducing stress and makes you feel more energetic, as well as increasing your sense of wellbeing.