Is it safe to exercise during pregnancy?
Providing pregnancy is normal, women can continue to exercise throughout their pregnancy. There are few hard and fast rules about whether exercise is beneficial or harmful in pregnancy, but pregnant women should always stop exercising at once and contact their doctor or midwife immediately if they feel unwell or experience any of the following symptoms:

feelings of being unwell

dizziness

pain

bleeding.

What are the benefits of exercising during pregnancy?
Staying active during pregnancy will help keep women's bodies stronger and more supple. They will have fewer problems with their joints, tendons, intestines, stomach and circulation.

Exercise will help prevent constipation, which is commonly experienced during pregnancy.

Exercise will make it easier for women not to gain more weight than the recommended 10 to 12 kg (22 to 26lb).

Childbirth is often physically demanding, requiring a lot of energy to push out a baby, especially if it is a first child or if there have been several years between births. This is why it is a good idea to keep in good shape during a pregnancy.

Women who are unsure whether or not it would be healthy for them to exercise should talk to their doctor or midwife before starting any kind of exercise.

What kind of exercise is suitable during pregnancy?
Swimming is both gentle and effective. If women have not swum regularly before, they should start by swimming slowly for just 5 to 10 minutes on the first three occasions. They can then gradually increase the time to 20 minutes at normal pace two to three times a week.

It is important to swim in water that is not too warm (18 to 25 degrees C) and the use of steam rooms and hot tubs is not advised.

A brisk walk for 30 minutes two to three times a week is also an effective way of keeping fit.

Cycling is another alternative for women who have trouble walking during pregnancy, but they should consult their doctor or midwife if they have problems with the pelvic joint discomfort (pelvic arthropathy).

Is it safe to continue playing sport during pregnancy?
It is possible to continue playing many types of sports. But pregnant women should avoid any sport that will push them to extremes and they should always stop immediately if they feel unwell.

Contact sports such as football or basketball are not recommended during pregnancy because of possible injury to the mother and baby caused by collision with another player.

What precautions should pregnant women take while exercising?
During pregnancy, the mother's heart has to pump extra blood to the placenta, so while exercising her pulse rate should not exceed 140 to 145 beats per minute in case the heart is overstressed.

Working out vigorously or intensively can be dangerous because of the extra strain this will put on the body and the heart. This will cause stress for the baby and make the mother feel unwell.

During pregnancy it's normal to sweat more than usual. To replace this, it's important to drink a lot of water before, during and after any kind of exercise or sporting activity.

Women also need more rest during pregnancy, and should lie down and relax with their feet up once or twice a day.

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