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Pregnancy and Exercise
Pregnancy may seem like a good opportunity to stop exercising and put your feet up but before you settle on the sofa with another slice of cake, but staying active during pregnancy will boost not only your own health, but also that of your unborn baby.
How much should I do?
For the regular exerciser, it is strongly recommended that you switch to a maintenance programme to ensure the risks don’t outweigh the benefits. Contact sports should be avoided after the first three months, while horse riding, skating, skiing, and cycling are not recommended beyond this point due to the risk of falling. If possible, get some advice from an antenatal exercise specialist who can tailor your programme to your specific needs.
How much should I do?
For the regular exerciser, it is strongly recommended that you switch to a maintenance programme to ensure the risks don’t outweigh the benefits. Contact sports should be avoided after the first three months, while horse riding, skating, skiing, and cycling are not recommended beyond this point due to the risk of falling. If possible, get some advice from an antenatal exercise specialist who can tailor your programme to your specific needs.
If you don’t normally exercise regularly, this is a good time to start. The Royal College of Obstetricians & Gynaecologists recommends beginning with 15 minutes of continuous exercise three times a week, increasing gradually to 30 minute sessions, from four times a week to daily. The intensity should be sufficient to induce an increase in your heart and breathing rate but you should still be able to maintain a conversation.