Consumer Health Forums

Hi all, I was wondering if anybody knew what exercises I can do in during pregnancy. I am 11 weeks. Is there anything I should avoid or is it best to leave it altogether. I want to be reasonably fit for the birth. I was quite active before I became pregnant but since finding out I'm a little scared as to what I can and can't do so haven't done a great deal. I was playing tennis and squash but I guess thats not such a good idea?

Any advice appreciated

Thanks

I'm not sure, but I would think that squash and tennis would be a bit much. Swimming is good and I should think walking would be as well, both you can do at your own pace and stop when you get tired.

Hi BB,

Congratulations on your pregnancy

You are right to be concerned about what exercises you can and can't do. I remember when I was pregnant I had been very active before hand and like you was scared that I might do some damage so stopped completely. That was a big mistake. My weight rocketed 4 1/2 stone which when your under 8st before hand is a hell of alot for your body to cope with. I wouldn't mind but my daughter was only 6lb.11. Towards the end of my pregnancy I was getting puffed out over the least thing.

I've since learnt that it is better to continue to exercise and you can do safely. This is important to help your circulation as your heart is put under strain with the excess work that is involved whilst you are pregnant. One of the most common complaints during pregnancy is varicose veins caused by poor circulation. Exercise will help combat that and make you feel much better and able to cope in the latter stages and for the birth itself.

Tennis and squash are probably not a good idea because of the simple fact that you could get hit by a ball at any time!. Also during pregnancy you release relaxant hormones which make your tendons and ligaments more pliable. This is to aid the widening of the pelvis to help carry the child and also vital for the birth. The problem is this hormone relaxes all ligaments and tendons not just those around the pelvic area. This leaves you vulnerable to twists and sprains in the ankles, knees and wrists which tennis and squash could certainly trigger. For this reason also it is best to avoid high impact aerobic or any contact sports or sports where you need to do a sudden change of direction. Also best to avoid exercise which involves too much jumping up and down. The baby is protected but your bladder isn't! Also you should avoid exercises where you lie on your back for any length of time as this restricts the blood flow to your baby.

Exercises which you can do are swimming, cycling (stationary if you prefer not to be out on the road), low impact aerobics (ie without jumping), walking. If you do join an aerobics class make sure you tell your instructor so that they can adapt the class for you or show you moves that you can do instead of others. Make sure your instructor is qualified as they will receive some training on exercise during pregnancy. Always listen to your body and slow down or take a breather if you feel its not right.

Best of luck with the pregnancy

Zoot

Thank you very much for your replies. Most informative.

Would step aerobics be ok then as that is usually low impact?

Step aerobics is not the best as it involves repetitive strain on the same impact points.

A good low impact aerobics instructor will vary the steps so that you do some on the spot toe to heel and some walking forward which is heal to toe, some side steps and other variety of steps so that no one area is overly strained. This is generally not achievable in step aerobics so the same parts of the foot are under constant impact. It is also quite a strain on the knees. Stepaerobics is ok for most people although perhaps not too many sessions a week, but should preferably be avoided during pregnancy.

Zoot

Thanks Zootscoot, thats most helpful

Exercise during pregnancy offers a wealth of profound benefits to both you and your developing baby.

Minimum recommendaions include fitness walking for 30 minutes on most days of the week. Women who start pregnancy in good physicall condition can continue working out at the level that they are acclimated too.

A well rounded program that includes low impact aerobic exercise, either in a class, treadmill, stair-stepper, stationary bike, or ellitical trainer are all good choices. Basic strength training, particularly using cable pulls or light free weights are OK too. If you are a beginner to strength training, hire a personal trainer who can show you how to work with weights correctly.

Pregnant women should avoid all contact sports, or activities with a risk of falling, like skiing, or road biking. After your tummy starts to get big, refrain from most traditional abdominal exercises like crunches. But most core conditioning exercises that require you to maintain a neutral spine, can be done throughout pregnancy.

Be aware that as your pregnancy progresses and your baby gets bigger and need more oxygen, that you rate of perciever exertion will rise. During the last half of pregnancy, slowly taper down the intensity of you workouts to accomodate for this change. Always stay at a level of "somewhat difficult." Never cross your anaerobic treshold and get out of breath.

A agree that tennis and squash, which reuqire ballistic changes in direction, will be too stressful on your joints, particularly after 20 weeks or so.

Many women enjoy prenatal yoga in the last half of pregnancy. Swimming is safe throughout pregnancy and is particularly good in the last trimester, as it relieves strain on the lower back.

Wow thanks thats great advice

Hi ,

According to my opinion don't try anything without consulting a good doctor. take the suggestions from people but prior doing anything consult your doctor.

__________________
Fitness Tracking

Hi

Exercise is good thing. but pregnancy time not use any exercise.......

__________________
Home nursing, Home antibiotics