Pregnancy

How does physical activity help with Pregancy

A 'normal' pregnancy lasts for 38-42 weeks and is split into three trimesters

Trimester 1 & - 0-12 weeks
Trimester 2  -  13-28 weeks
Trimester 3  -  29-40+ weeks

• Physical activity will help to alleviate or reduce some of the symptoms of pregnancy such as tiredness and increase your ability to cope with every day activities
• You are likely to experience less stress and risk of depression as well as have a shorter, less complicated labour and quicker recovery if you have been physically active during your pregnancy
• Physical activity can help increase levels of self esteem and prevent excessive weight gain
• You will have a better posture and stronger pelvic floor muscles as well as maintaining and improving your existing fitness level

What type of activity is best

During pregnancy your body undergoes many physiological changes.  Pregnancy hormones such as  'Relaxin' soften the ligaments and mean that your joints are less stable.  Your posture, abdominal muscles and pelvic floor are particularly affected.

Staying Safe

Studies have shown that if you exercise during pregnancy you can benefit from a whole host of improvements to both your own, as well as your baby's health and fitness

• Physical activity is safe if you start slowly and build up gradually
• Exercise at a comfortable level
• Warm up and cool down gradually
• Take care when stretching - don't overstretch your softened ligaments
• Wear cool, comfortable clothing, a supportive sports bra and footwear
• Drink plenty of fluids
• Ensure you are getting adequate rest

Avoid

• Hot and humid environments
• Exhaustive exercises
• Activities with risk of abdominal injuries
• Supine (lying on the back) exercises after the first trimester

Check with a medical professional

Before commencing your physical activity programme it is sensible to get advice from a qualified medical professional and it is important if any of the following statements applies to you:

• If you are pregnant with one or more baby
• If you are in your third trimester and your baby is in the breech position
• If you have regular or persistant contractions
• If you have any bleeding from your vagina or fluid loss
• If you have a history of spontaneous abortion or premature labour
• If you suffer from regular headaches, dizziness, blurred vision or excessive swelling of your hands or feet and ankles

Further information is available from The National Childbirth Trust on 0870 4448707
or via their website at http://www.nctpregnancyandbabycare.com/

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