Being active whilst pregnant is extremely important. It will help combat unnecessary weight gain as well as making it easier to regain your pre-pregnancy shape and weight. Exercise also decreases your chance of developing gestational diabetes, and will alleviate the symptoms if you already have it, as well as regulating blood sugar levels.
However, if you haven’t been active before pregnancy, don’t suddenly take up strenuous exercise, simply just try to be moderately active on a daily basis. Half an hour of walking each day can be enough. Swimming is excellent exercise during pregnancy as the water supports your increased weight and takes the strain off your back. Some local swimming pools provide aqua-natal classes with qualified instructors.
Pelvic floor exercises are particularly good and easy to do as they help strengthen the pelvic muscles, which come under great strain during pregnancy and childbirth. Here is a brief description of how to do your pelvic floor exercises (you don’t even need to move):
- Close up your anus as if you’re preventing a bowel movement.
- At the same time, draw in your vagina as if you’re gripping a tampon, and then your urethra as if you’re stopping the flow of urine.
- By doing these exercises quickly, you will help to maintain continence. And by doing slow contractions (hold for ten seconds) you will help support the pelvic organs and the baby inside.
- Try to do 3 sets of 8 squeezes every day.