Fit Mums are Happy Mums

Always check with your Doctor to confirm that you can exercise during pre-pregnancy.

Getting regular exercise during pregnancy will help you to:

  • Maintain appropriate weight gain (and it will make it easier for you to get back your pre-pregnancy body after giving birth)
  • Improve blood circulation
  • Meet increased oxygen demands - both yours and baby's
  • Feel and sleep better
  • Improve your posture and relieve backache
  • Reduce your risk for varicose veins and cramps
  • Prepare you for labor and birth

Helpful Suggestions:

  • Consult your doctor or nurse before beginning or continuing an exercise program
  • Exercise at least 3 times a week and not longer than 20 minutes per session
  • Walking, swimming and prenatal exercises are good options
  • Start gently and at a slow pace if you are not physically active
  • Warm-up before, and cool down after, exercising
  • Stretch gently
  • Drink water before and after exercise to prevent dehydration
  • Wear comfortable clothing and supportive, well-fitting shoes

Things to Avoid:

  • Do not exercise on a hard surface
  • Do not exercise immediately after meals
  • Avoid bouncy, jerky and high-impact exercises
  • Avoid exercising while lying on your back (after the first trimester of pregnancy)

Stop exercising if you experience:

  • Back or pelvic pain
  • Foot swelling
  • Headache
  • Nausea
  • Dizziness or faintness
  • Chest pain
  • Shortness of breath
  • Vaginal bleeding