No need for a fitness pause in pregnancy

WE look to our sporting heroes to inspire us to be active and often their stories of getting back to sport following illness or injury can be a motivating factor in our own recovery.

On other occasions we see our sports stars remaining active in circumstances where we may have doubts such as during pregnancy.

Paula Radcliffe and Jessica Ennis-Hill stayed active well into their pregnancies – remember that pregnancy is a healthy, physiological process so most sporting activities can be continued throughout pregnancy.

The more active a women is during pregnancy the easier it will be for her to adapt to the changes in body shape including the average two stone weight gain.

Being active will also help to prepare for the hard work of labour and childbirth.

Activity will help a pregnant woman to look and feel good and will help to get her body shape back faster after the baby is born.

It can help with some associated symptoms during pregnancy such as backache, constipation, disturbed sleep and reduces stress before and after delivery.

Physical activity when pregnant confers a number of health benefits and, in general, does not pose a risk to the developing baby.

A study carried out in Spain confirmed that birth weight is unaffected by keeping active. Keeping fit will reduce the risks of high blood pressure or developing diabetes during pregnancy.

So what type of activity is best while pregnant?

Try to fit activity into the everyday routine. Brisk walking and swimming are ideal as are gentle exercise classes. Water-based activity is particularly enjoyable and safe as pregnancy progresses as the water will support the whole body and help to alleviate backache.

Cycling is also good but as the pregnancy advances it makes sense to stick to an exercise bike to reduce the risk of a fall.

Finally, being active strengthens the pelvic floor muscles which support the bowel and bladder.

While the true risks of exercise during pregnancy are infrequent it makes sense to take some precautions. If you are not used to strenuous exercise this is not the time to start.

Begin slowly; tell the instructor you are pregnant if in an aerobics class. Avoid putting too much strain of the joints and ligaments which become looser during pregnancy so avoid high impact activity.

Contacts sports, those at heights where there is a risk of a fall (including horse riding) or deep water such as scuba diving should be avoided.

If you are thinking about more strenuous activity or if you have an existing medical condition (such as heart or lung disease) or problem during a previous pregnancy (such as anaemia, high blood pressure or premature labour) then check with your doctor and midwife.

Exercise following delivery will improve overall fitness, facilitate weight loss and raise mood. It won’t affect the ability to breastfeed and pelvic floor muscle strengthening will reduce stress incontinence.

In general, exercise is safe for mother and developing baby. Let’s hope more pregnant women maintain an active lifestyle.