Continuing a gentle exercise routine during pregnancy can benefit both mother and baby. However, it's essential not to overdo it. Hélène Hofmantalks to some experts about what you should and shouldn't do
Maintaining a fitness routine during pregnancy carries many of the usual benefits associated with exercise. It can help you feel better and sleep better and will build up your strength for the months to come. Research has shown that it can also help relieve some of the pain of childbirth and make you 75 per cent less likely to need a Caesarean section.
However, experts warn that your routine should focus on maintaining current fitness levels and not improving them.
During pregnancy your blood flow increases and your blood pressure drops. As a result, it becomes easier to overdo things when you are exercising and it is important to consult your doctor regularly.
"Pregnant women, more so than other people looking to exercise, have to be careful. The number one priority is that mother and baby need to stay safe. Nothing should come before that priority," says Philip Phelan, chartered physiotherapist and VHI fitness and injury expert.
"You might not get a second chance with pregnancy, it's not like pulling a muscle. If it doesn't feel good, don't do it. You need to take things a day at a time and if you feel lethargic or unwell, you shouldn't train," says Phelan.
A low-impact warm-up before exercising and a lengthy cooling down period afterwards are also essential. This may involve walking or gentle stretching to help your body prepare for the stress of the routine and reduce the risk of injury. It will also limit soreness the next day.
"The guidelines say that a warm-up for normal people should last 10-15 minutes," says Noleen Gregory, a Pilates instructor and senior tutor in exercising and pregnancy at the National Training Centre (NTC) for health and fitness professionals.
"Pregnant women should take the longer time and do it more slowly, including some moving stretches into the routine. But keep the intensity low, you should really be able to maintain a conversation with somebody while you warm up," she explains.
"Your cool- down after exercising should also be slower than for a normal person. This is important because the only way a baby can cool down is through its mother."
Taking the time to cool down after exercising will return your heart rate and blood pressure to their normal pregnancy level.
It is also particularly important for pregnant women to stay hydrated during physical activity.
If you have never exercised before, you should start with about 10 minutes at a time, and build this up gradually. When you are pregnant you should keep your heart rate below 135 beats per minute while exercising.
"Whatever the exercise you choose, choose the low-intensity version," says Gregory. "Yoga is ideal, Pilates is great because it's gentle and works the postural muscles, which tend to give out on you near the end of your pregnancy."
After the 16th week of pregnancy, exercises that require you to like flat on your back, such as abdominal crunches, should be omitted from your routine. These movements restrict the flow of blood to your heart. They won't harm the baby but they may leave you feeling dizzy.
Most pregnant women can participate in general exercise classes, but Gregory advises talking to the instructor and checking their qualification to ensure they are fully capable of dealing with your needs.
A number of fitness centres in the Republic now offer classes catering specifically for pregnant women.
Swimming can be particularly beneficial as it reduces the stress on your joints and many swimming pools hold aqua-natal classes, which are becoming increasingly popular.
"Aqua-natal classes are safe, effective and enjoyable," explains Lisa Kernan, an aqua-natal instructor based in Swords and a chartered physiotherapist specialising in hydrotherapy.
"There's a long list of benefits - including helping prepare for the labour, improved postures, reduction in back pain and it helps improve sleep quality.
"Pregnancy tends to make you more interested in being healthy. Many of the people taking the class would be exercisers normally, but it's safe to take up if you have never done anything before," she says.
Sessions generally last between half an hour to 45 minutes, and include muscle-strengthening exercises, a gentle cardiovascular workout and mild stretching. Many sessions include massages encouraging the mother to bond with the baby and breathing exercises, which help prepare for labour.
You can continue aqua-natal classes and other low-impact exercise until the birth of the baby providing your doctor gives you clearance.
"Someone running a marathon trains up until the end. They don't show up on the day of the racing without having trained for the past month," says Gregory.
"Giving birth is the biggest fitness event in a woman's life and you need to be ready. You need to exercise for as long as you feel you can."
Next week: Exercising for the over-50s.