A generation or two ago, exercising while pregnant was a no-no. It just wasn’t the done thing for mums-to-be to puff and pant and sweat. Now we know that activity during pregnancy can be good for you and the baby, but you do have to be careful. Here’s all you need to know about exercising while you’re expecting.

Why exercise while you're pregnant?
Regular exercise increases energy levels, helping you to cope with the demands pregnancy puts on your body. Mild exercise during pregnancy improves blood flow, meaning you’ll have better circulation and be less likely to get swollen feet or varicose veins. It can also strengthen muscles and help you avoid back pain. It relieves tension too so you’ll get a better night’s sleep.

Remember to:

• Check with your primary maternity-carer that there aren’t any medical problems or complications in your pregnancy that could prevent you from exercising.
• If you haven’t done any exercise for a while, start slowly and gradually increase your level of activity. Drink plenty of water, especially before and after exercising.
• Ask your doctor, midwife or a trained exercise expert if there is anything you’re not sure about regarding exercising.

Exercise may not be good for you if:

• You have a history of miscarriage or premature labour.
• You have a condition called cervical incompetence and have a stitch in place to keep the cervix closed.
• You’ve had vaginal bleeding or loss of fluid.
• You have high blood pressure.
• You’ve experienced any sudden or unexplained abdominal pains.
• You’ve got a fever.
• You’re pregnant with more than one baby.

See your primary maternity carer before starting an exercise programme.

Do not:

• Overdo it. Don’t expect to be able to exercise at the same level you did before you were pregnant.
• Exercise so much that you become exhausted or overheated. Becoming overheated can raise your baby’s temperature which can be dangerous, especially in the first and third trimesters.
• Exercise in hot conditions or sit in a sauna or hot spa after exercising.
• Exercise excessively as a way of controlling your weight while pregnant.
• Hold your breath while exercising as this can affect your blood pressure.

What can I do?
What you can do may vary from person to person, depending on factors such as what exercise you did before you got pregnant and whether you have any complications. What’s risky for one mum-to-be may be fine for another.

Activities that are good for most people:

• Yoga is great for flexibility and strength. It also helps you relax and focus – two skills that are invaluable during labour. Most positions are safe but there are some using the tummy that shouldn’t be done, especially in the first trimester. Tell your yoga instructor you are pregnant. It’s best to attend a special pregnancy yoga class.
• Swimming is one of the best forms of exercise if you’re pregnant. It’s an all-round aerobic exercise you can do at your own pace and because you are buoyant in the water, there’s no strain on your body. If you can’t swim, try an aqua-aerobics class. Walking is also excellent when you’re pregnant (and after the baby arrives).
• Walking at a moderate pace will help with your fitness and blood circulation and is good for general wellbeing. Walking along the beach or in the countryside will help you relax.
• Weight training can increases muscle tone, stamina and endurance. Make sure the weights aren’t too heavy and don’t hold your breath while lifting. If you haven’t done any weight-lifting before, now is probably not the best time to start.
• Low impact aerobics can be good for fitness, but don’t get too hot or out of breath. Your centre of gravity changes so some movements may be more difficult.
• Pregnancy exercise classes are a good choice because they cater specifically for you.
• Dancing can get your heart pumping and blood flowing. Even just dancing around your house can help. Avoid overheating and take care not to fall.

What to avoid:

• Running is not always recommended in pregnancy. It can jar the body and the pelvis in particular becomes more vulnerable because pregnancy hormones relax your ligaments in preparation for childbirth. However, if you already run regularly, you may be able to keep doing so until the third trimester.
• Snow-skiing, horse riding and water-skiing should be avoided because of the risk of falling. Waterskiing is a no-no too, due to the danger of water whooshing into you.
• High-impace Aerobics may be too much for your body to cope with.
• Contact sports should be avoided after the first trimester.

Once baby's born If you keep exercising during your pregnancy, you’ll find it easier to get back into it again after you’ve had the baby. Start gently (especially if you’ve had a Caesarean), and remember, your body has been through a lot. It may take a little while to get back up to speed.

Make going for a walk with the baby in the pram part of your daily routine. Not only can walking help you lose weight if you need to, but it’s great for your mood and boosts your energy.

Bobbing about in a pool with baby can be good for you both.

If you can, get someone to mind the baby while you do other sorts of exercise, such as a gym workout. It’s not only good for your fitness but also gives you some "me" time, which you might need when you’re a new mum.