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Pregnancy shouldn't be an excuse to stop exercising - and in fact it there are some very sound reasons why you should keep active in preparation for your baby's birth. We all know that exercise is good for us but many women are unsure about how much exercise they can and should do when they're pregnant. There are some pregnancy activewear specialists who are committed to inspiring women that exercise during pregnancy is not only safe but beneficial. They say, 'Maintaining fitness whilst you're pregnant helps both physically and psychologically, helping to reduce many common complaints such as tiredness, varicose veins and swollen ankles. Even a modest amount of exercise during pregnancy will release those feel good endorphins, lift your mood and make it easier to sleep, reducing stress, anxiety and depression. Giving birth is a very physical process, no-one would go in for a marathon without any training - increasing your fitness levels can make all the difference when it comes to labour and it will help with your recovery period afterwards as well. Most mums who carry on exercising during their pregnancy regain their pre-baby figure much more quickly.' It's a view backed by research undertaken by The Royal College of Obstetricians and Gynaecologists who recommend that 'healthy pregnant women should engage in at least 30 minutes of moderate exercise on most, if not all days of the week'. And the governments' recently launched Start4Life campaign also encourages mums-to-be to keep exercising - even if it's no more than a 30 minute walk each day. They say, 'being active during pregnancy means you're likely to 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 specialists say : 'Our aim is to support women who want to maintain a healthy, active lifestyle during their pregnancy. The website is a really useful resource for expectant mums so it's full of exercise hints, tips and downloadable workouts as well as nutrition information and recipes.' Their workouts have been compiled in conjunction with pregnancy fitness expert Lucie Brand, who has put together her top tips for exercising during pregnancy. She says 'It's easy to incorporate exercise into a busy lifestyle without the need for special equipment or a visit to the gym - even gentle exercise is a great way to maintain your pregnancy health. My pregnancy exercise plans are simple but they really do help!' Before you start: 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 is a founder of FittaMamma, the healthy pregnancy experts. FittaMamma is a free resource to help women enjoy an active pregnancy with workout videos, recipes and prenatal yoga tips. Here you can find easy to use guides for prenatal exercise for a fit pregnancy and managing pregnancy weight gain
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