What to expect: Week 18

This week we thought we would focus on exercising in the second trimester to ensure that you are staying fit and healthy in the safest way possible.

Here we will be answering some common questions about exercise during pregnancy.

Q1 – Should I change my fitness routine now I am getting bigger?

A – In most cases if you’re healthy and your pregnancy is progressing normally, there is no reason you cannot continue to work out as you did in your first trimester with some sensible modifications to accommodate your growing bump. You should stick to a moderate level of exercise and avoid bouncing and sudden changes of position. You should also avoid lying flat on your back.

Q2 – I haven’t felt like exercising at all and now I do. Where should I start?

A – You should definitely check with your midwife before you embark on a brand new fitness regime while pregnant. You will need to start with gentle exercise for short periods of time (just 15 minutes a few times a week) and gradually build up to a longer and more intense programme. Walking is the best way to start a regular fitness programme and it doesn’t require any special equipment. Many mums-to-be also enjoy swimming as the water makes exercise more gentle on the joints. You may also consider a pre-natal yoga class which can help to relieve aches and pains.

Q3 – What are Kegels exercises? I have heard other pregnant women talking about them.

A – Kegels are exercises that strengthen the muscles of your pelvic floor – the ones that support your bladder, uterus, vagina and rectum. Kegels help prevent urine leaks during and after pregnancy and may even help you in the second stage of labour. Many women find that if they do their Kegels religiously it helps them to heal quickly after giving birth.