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According to reports just 28% of women currently meet the minimum recommended levels for physical activity. 'Women who incorporate exercise as an integral part of everyday life can improve their own health and that of their families,' says Senior Midwifery Lecturer Jenny Hassall who is concerned that some women may be under the misconception that exercising when they are pregnant may not be safe. 'Pregnancy is a great time for making healthier lifestyle changes,' says Jenny who is currently undertaking research into women's decisions about exercising during pregnancy. 'Exercise has so many benefits for both mother and baby during pregnancy. In the longer term an increased awareness of the value of exercise will help parents to raise fit and healthy children.' Enjoying an active pregnancy is endorsed by the government's new Start4Life campaign which states, '30 minutes of walking each day has loads of benefits for pregnant mums,' adding, 'Being active during pregnancy means you're likely maintain a healthier weight and be able to cope better with the physical demands of pregnancy and labour. It also reduces the risk of miscarriage, stillbirth, birth defects and diabetes.' The Royal College of Obstetricians and Gynaecologists recommend that 'healthy pregnant women should engage in at least 30 minutes of moderate exercise on most, if not all days of the week'. Jenny Hassall says. 'Making lifestyle changes as an expectant mother has the potential for long term health improvements for families, with pregnancy serving as the impetus to incorporate exercise into their daily lives. Women who are able to incorporate exercise into their daily routine during pregnancy are more likely to continue exercising after their baby is born.' Mums with positive attitudes towards exercise are also more likely to encourage their children to meet the recommended levels of daily activity and enjoy a healthier, more active start to life. Jenny continues 'I hope to help encourage women to enjoy a healthy active pregnancy. We want to spread the message that just 30 minutes of exercise a day will really make a difference, not just to women themselves but to their babies and children too.' Here are some tips to help get you ready for including exercise in to your daily routine! Listen to your body - if your workout feels too intense slow down or stop. Don't overdo it, if you haven't trained before build up slowly, maybe 15-20 minutes a day to begin with. Pregnancy isn't a good time to start playing tennis or join a netball team - but that doesn't mean you can't take up swimming, start walking regularly or join a yoga class. Remember to stay hydrated - keep a water bottle handy. Stay cool! Pregnant women can overheat quite easily so exercise outdoors if possible and choose clothes with a 'CoolDry' content to draw moisture away from your body. Carry on talking! It's not a good idea to exercise beyond the level where you're too tired to speak. Dress comfortably. Stretchy well-fitting exercise clothes that support your bump and breasts Avoid exercises that involve you lying on your front after the first trimester and avoid lying on your back after 12 weeks. Stay fuelled - don't exercise on an empty stomach and keep a few energy snacks handy - a banana, dried fruit or nuts are ideal. Ask your doctor or midwife before you start any regular exercise routines or if you have any concerns. Make sure you warm up and cool down. Alexandra McCabe a founder of FittaMamma, the online destination for all your active healthy pregnancy questions. FittaMamma is a resource where users can find all the information they need in one place, from pregnancy workout videos to recipes. The benefits of exercise in pregnancy and tips on safe prenatal workouts
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