Your prenatal exercise programme

It will result in an easier labour, a faster recovery and a better post-child birth body

Exercise has become a vital part of our lives. Women today are more concerned about how they feel internally as well as externally. Being pregnant does not deter them from exercising. In fact, exercise during pregnancy will result in an easier labour, a faster recovery and a better post-pregnancy body.

However, before you begin any fitness programme or continue your existing exercise programme, you need to confirm with your physician the extent to which you can perform any physical activity.

Avoid strenuous activity

According to Bridget Roache, childbirth and breast-feeding educator at Dr Akel's clinic, "Generally speaking, since the centre of gravity shifts during pregnancy, we encourage to avoid any form of strenuous aerobic activity, major abdominal activity or high weight-bearing exercise.

"Nevertheless till we confirm a pregnancy we also encourage women to continue their daily exercise routine. Depending on how difficult or easy pregnancy is for some women we tell them to reduce or completely stop exercise during their third trimester. If you are exercising the idea is to do it at a slower pace."

Some women continue with some physical activity or sport during pregnancy.

Sharka Furda, yoga teacher and sports enthusiast, says, "I am an active person and like physical challenges. When I found out I was pregnant I checked with my doctor if I could continue exercising and playing tennis. Once I got the clearance and maintained a healthy heart rate, I swam twice a week and continued playing tennis till the beginning of my ninth month."

"The intensity, duration and frequency of exercise need to be carefully monitored for shortness of breath, discomfort or fatigue. Your goal should not be to maintain or lose weight, it's about having an overall sense of well-being," says Bridget.

After a complete physical check up you can start with slow intensity exercise. You will soon realise that staying fit throughout your pregnancy has many advantages. First, you'll feel better. The endorphins that your body produces during exercise make you feel happy.

Regular exercise will give you energy during the day and good sleep at night. Secondly, you'll be better prepared for labour. Further, when you exercise, you regain a sense of control over your expanding body, which is a psychological boost.

If you are unsure about going to the gym or swimming try a prenatal exercise programme. Bridget explains, "We often have classes for mum-to-be on how to get their body ready for child-birth. In a prenatal class you build up your cardiovascular endurance and strengthen the muscles you'll use during labour, such as your pelvic floor and quadriceps."

Thirdly, you'll regain your pre-pregnancy body more quickly.

But pregnant women need to be cautious. "If you are exercising make sure you are well-hydrated and even if you are not thirsty after exercise, make sure you drink enough to replenish the lost fluids, what's more always maintain a healthy pulse rate," says Bridget.

Train personally

To begin with it's always best to train personally at this important stage in your life. If you do decide to have a trainer with you, do check their credentials and make sure they are trained for pregnancy fitness.

During the first trimester you can continue your regular exercise programme, but do reduce the pace by at least 50-60 per cent. Try walking, swimming, stationary cycling or low-impact aerobics.

Walking for 30 minutes plus a five-minute warm-up three times a week or swimming could do wonders. Avoid all abdominal and floor exercises.

In the second trimester continue walking and swimming. Increase your pace, but be careful about not being short of breath. Maintain a comfortable level with you programme. You can follow a weight-training programme as well. But get your doctor's approval before you start anything new.

By the last trimester your body has become quite heavy, but if all else is well there is no reason to stop what you are doing. Continue doing whatever you are but at an even slower pace.

Avoid overstretching your muscles and enjoy whatever you are doing. The idea is to have fun and look forward to a healthy you and your baby.