No bumps in road if you want to keep sporty while pregnant

EXCELLENT sporting role models such as Paula Radcliffe and Jessica Ennis-Hill have remained active well into their pregnancy – the key thing to remember is that pregnancy is not an illness – it is a healthy physiological process so most sporting activities can be continued.

The more active a woman is during pregnancy the easier it will be for her to adapt to the changes in body shape including the average 2 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 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 confers a number of health benefits whether pregnant or not 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.

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 – many ante-natal classes have aqua sessions. 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. As always don’t forget to warm up before activity and maintain a good fluid intake. Finally, being active helps to strengthen 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 sensible 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 a problem during a previous pregnancy (such as anaemia, high blood pressure or premature labour) then it is sensible to check with your doctor and midwife.

■ To contact the Hampden Sports Clinic call 0141 616 6161 or visit www.hampdensportsclinic.com