Physical Activity and Pregnancy

The more active and fit you are during pregnancy, the easier it will be for you to cope comfortably with your changing shape and weight gain. You are also more likely to get back into shape after the birth. Physical activity is also an excellent way of relaxing. Keep up your normal daily physical activity or exercise (sport, or dancing, or just walking to the shops and back) for as long as you feel comfortable. Try to keep up regular exercise at least three times a week. If you can't manage that, any amount is better than nothing. Don't exhaust yourself and remember that you will need to slow down as your pregnancy progresses, or if your doctor advises you to. If in doubt, consult your doctor or midwife.

Exercises for a fitter pregnancy: Try to fit these exercises into your daily routine. They will strengthen muscles to take a bigger load, make joints stronger, improve circulation, ease backache and generally make you feel well.

Foot exercises: Foot exercises can be done sitting or standing. They improve blood circulation, reduce swelling in the ankles, and prevent cramp in the calf muscles.Bend and stretch your foot vigorously up and down 30 times. Rotate your foot eight times one way and eight times the other way.

Trunk Curls: Start in a box position (kneeling on all fours) with knees under hips, hands under shoulders, fingers facing forward. Keep your stomach muscles tight and back straight.
Pull in your stomach muscles and raise your back up towards the ceiling, curling your spine and allowing your head to drop gently forward.
Take care not to allow the elbows to lock.
Slowly return to the box position.
Never allow your back to hollow.
It should always return to a straight position.

Pelvic floor exercises: Pelvic floor exercises help strengthen the muscles of the pelvic floor which come under great strain in pregnancy and childbirth. If your pelvic floor muscles are weak, you may find that you leak urine when you cough or sneeze.

However, you can strengthen the muscles by doing the following exercise: close up your back passage as if trying to prevent a bowel movement; at the same time, draw in your vagina; hold for five seconds; repeat this exercise in sets of five, ten times a day.

Protect your backSit up straight with your bottom against the back of your chair.

Tuck a small cushion behind your waist if you wish.

When you pick something up, bend your knees, not your back.

Try to stand tall.