Pregnancy and Mums

There are lots of benefits to exercising during pregnancy for example it:

• Boosts your energy and reduces tiredness
• Helps to improve your immune system
• Improves the way your body copes with pregnancy weight gain
• Makes it easier to regain pre-pregnancy fitness
• Reduces constipation
• Improves circulation
• Helps prepare your body to cope with labour.

"Just because you're pregnant doesn't mean you can't be active and stay healthy, in fact we definitely encourage women to do so," explained Jaye De Silva, Public Health Midwife.

"There are so many benefits to being active and staying healthy during pregnancy, which can lead to healthy outcomes for both mother and baby," she explained.

Find a local class

She said: "I love the feeling of weightlessness you get in the pool. It's really amazing, especially when you're bump starts getting bigger and heavier!"

She added: "I've tried the Pregnant Pilates classes now too. I only started going later on in pregnancy and I was worried I might have missed out but they made me feel so welcome.

"I'm so pleased I went along and would encourage others to do the same."

"When I found out I was pregnant, I really wanted to carry on with my exercise regime, but I was worried it might harm the baby,' said Sarah Sheldon who is currently 5 months pregnant.

'But I spoke to my midwife about it. She was really helpful and told me all about the benefits of keeping active. With her advice I was able to carry on. There are some things I have to avoid and if it feels uncomfortable I always stop."

If you want to know about exercise during pregnancy, there's plenty of help out there. Talk to your midwife , local children's centre staff or G.P. or
for more information visit the NHS Choices website www.nhs.uk

More advice on exercising while pregnant

Current advice for pregnant women states that if you aren't currently exercising then don't suddenly take up strenuous exercise. It's recommended that you start with 10-15 minute sessions a couple of times a week, building up to 20-30 minute sessions 3-4 times a week.

The professionals advise that if you are currently exercising regularly you should keep exercising as long as you feel comfortable.

You should also reduce the intensity of your exercise as your pregnancy advances.

Dos and don'ts

Exercise and activities pregnant women should avoid:

• High intensity exercise that exhausts you
• Activities that make you really hot
• Contact sports/activities (such as rugby or judo)
• Trying to exercise and lose weight
• Exercising in hot weather
• Exercises lying flat on your back
• Using sauna and steam rooms
• Activities where you risk falling i.e. horse riding
• Scuba diving
• Exercise at high levels of altitude
• Abdominal exercises i.e. sit-ups
• Lifting heavy weights

If you are going to exercise during your pregnancy, there are a few other things to consider:

• Take on plenty of fluid while you are exercising
• Wear loose clothing
• Take a gentle approach to exercise avoiding strain on joints and muscles because they are more flexible while you are pregnant
• Listen to your body and ease off if you feel uncomfortable or under strain
• Try and exercise at a level where you can still hold a conversation
• Walking and swimming are great forms of exercise to do regularly while you are pregnant

This information is from current National Institute of Clinical Excellence, American College of Sports Medicine and NHS guidance