Fitness during pregnancy: all the answers

We have all the answers to your questions around fitness during pregnancy.

What's the best exercise to do during pregnancy?
Walking is the perfect exercise for almost anyone at any time - especially pregnant women: it provides a cardiovascular workout without jarring or stressing your joints, ligaments, growing belly and breasts. In fact, it's so gentle that even sedentary women can start walking while pregnant. And the fact that most of us can walk with ease no matter how big we get makes it that more fantastic.

Consistency is crucial to derive the benefits, which include increased energy, stress release and weight control. Mark Fenton, co-author of Walking Through Pregnancy and Beyond (Lyons Press), recommends walking six days a week, or as many days as you can, for at least 30 minutes. Use the talk test (described below) to assess your exertion level. The only gear you'll need is a pair of well-cushioned shoes.

How intensely can I exercise during these nine months?
If you're not having any complications, you can (and should) exercise every day for about 30 minutes, according to the American College of Obstetrics and Gynaecology. You can exercise at a similar intensity to your pre-pregnancy level as long as you're hydrated and don't overheat. A rule of thumb is to not increase intensity or duration beyond what you are used to doing so you don't overexert yourself. Stop immediately if you feel lightheaded or have contractions or bleeding.

The talk test is an easy way to monitor your intensity while exercising. Here's how it works: during the warm-up phase of your workout, you should be able to carry on a conversation with little or no effort. During the most challenging phase, conversing should require quite a bit of effort. While in the cool-down phase of your workout, you should again be able to carry on a conversation with minimal effort.

Why is yoga good prenatally?
"Yoga works on many levels - physical, energetic and spiritual - to bring about a profound transformation that is unmistakable and potent," says Patty Slote, who specialises in prenatal yoga. The poses focus on pregnancy-related concerns: toning the pelvic-floor muscles, opening the hips and pelvis, increasing breathing capacity, improving postural alignment and encouraging relaxation.

Prenatal yoga includes squats, pelvic-floor exercises, breathing exercises and a number of standing, seated and side-lying poses that bring about those changes.

Which sports are off limits during my pregnancy?
"Scuba diving is a major no-no because of the oxygen considerations. With other activities, you need to weigh the benefits versus the potential risks," says exercise physiologist Renée Jeffreys.

After 15 weeks, the risks of falling and abdominal trauma become dangerous, so an aggressive game of netball, where elbows are likely to be thrown, wouldn't be a good idea.

As for solo pursuits, take a break from potentially traumatic activities such as surfing, horseback riding, mountain biking, inline skating and vigorous racquet sports after your first trimester. When you're pregnant, your centre of balance is constantly changing and you may not be aware of it. Falling on your abdomen could cause real damage to the foetus, or even miscarriage.

You also should avoid the sudden directional changes that take place in step aerobics and other kinds of aerobics classes, so you may want to limit these activities depending on the progress of your pregnancy and fitness level. Aqua aerobics should still be safe enough.

Can I do ab exercises while I'm pregnant and, if so, what's the point?
While doing abdominal exercises now won't give you abs of steel, they will strengthen your core (and back) and make you aware of all the muscles you will use during the pushing phase of labour. Strengthening your core muscles also can help relieve pregnancy-related back pain.

Even if you're having a complication-free pregnancy, be cautious when you work your already-taxed abdominals. After four months, you have to be more careful about which exercises you do, as you could pull a muscle. For this reason, you should avoid twisting movements. (You also should avoid moves that require you to lie on your back in the second and third trimesters.)

Here's a safe, effective ab move: sit upright with your hands on your belly. Take a deep breath in through your nose, then exhale through your mouth as you draw your ab muscles in towards your spine. Do 10 repetitions and build up to 20 reps, three times a day. This helps strengthen your abdominals, especially the deep transverse muscle, which helps support your lower back throughout pregnancy and assists in the pushing phase of labour.

Is it OK to swim or do aqua exercises while I'm pregnant?
It's better than OK! Swimming and other water-based activities are among the best things a pregnant woman can do for herself. Because you are suspended in water, the activity is easy on your joints and muscles and you can maintain a fairly high level of intensity without straining. Of course, you should feel at ease in the water. If you're at all hesitant, use a flotation device and stay in the shallow end of the pool. Avoid water that's too hot or cold – a temperature between 26º and 28º C is ideal.

A welcome bonus of exercising in water is that is reduces oedema (swelling) - and the biggest complaint in the later part of pregnancy is swelling in the legs. The increased pressure of being under water tends to squeeze excess fluids into the bloodstream so they can be excreted.

Not a swimmer? Walk or do leg swings in the shallow end of a pool or take an aqua-aerobics class. Runners will find aqua-jogging (wearing a special flotation belt in the deep end of the pool) a low-impact yet challenging alternative to jogging.

Why shouldn't I do exercises while lying on my back after a certain point in pregnancy?
After your first trimester, lying supine (on your back) can cause your enlarged uterus and baby to compress your vena cava, the major blood vessel that returns blood to your heart. This reduces the amount of blood your heart has to pump back out, which in turn can lower your blood pressure and reduce blood flow to the placenta. It can also make you feel dizzy, light-headed or nauseous.

For every supine exercise, there's an equally good alternative that's not done lying on your back.

What are natural changes to expect while exercising and what are warning signs?
Since the ligaments attached to your uterus are being stretched from all sides, don't be alarmed if you feel pulls and twinges in your groin, side or lower back while exercising or just going about your daily activities. It's also natural to feel more out of breath than usual - just back off the intensity a bit. But heed these warning signs: light-headedness, contractions or cramping to the point of pain and bleeding. If you experience any of these, contact your doctor immediately.

Can I lift weights while I'm pregnant?
Strength training is not only safe, it is actually very important during pregnancy. Women who stay fit and strong during pregnancy are able to get through the one to three hours of pushing that is sometimes required to deliver a baby better than those who aren't as strong. To avoid injury, however, lift lighter weights and do a higher number of repetitions than before you were pregnant. Consider hiring a trainer who is educated in prenatal fitness to teach you safe and proper form, even if it's just for one or two sessions. If you feel unstable, hold onto a sturdy chair while doing split-leg lunges or squats.

Why must I drink when I'm exercising even when I'm not thirsty?
There's a strong link between dehydration and contractions because the hormone released during dehydration is very similar to one that causes contractions. So drink lots before, during and after exercise.

Get your body back
After you give birth, gentle exercise or stretching offers a host of physical and psychological benefits, such as relieving muscle soreness and tensions, reducing swelling and the biggie - burning kilojoules. Being active also improves body image, lessens depression and reduces stress and anxiety. Experts generally advise waiting until after your six-week postpartum check-up before resuming regular exercise if you gave birth vaginally, longer if you've had a C-section. Here are some suggestions for getting started:

• Take your baby for gentle walks in a stroller
  
  
• Work on lower-back flexibility and abdominal strength: lie on your back, bend one knee to 90º and let it lie across over the straight leg. Relax for 15-30 seconds, keeping your shoulders and upper back on the floor. Breathe normally. Switch sides and repeat.
  
  
• With your doctor's approval, try to exercise regularly. Start with three times a week for 20 minutes and build up to four or more times per week for 30-45 minutes.