No matter how worn out you feel a little exercise is beneficial, even for pregnant women.

Unless you’re ordered by your doctor to go on a bed rest for health reasons, being too sedentary while you’re pregnant isn’t good for you.

As you get heavier from your pregnancy weight, quite understandably, your back might start to ache, and your ankles might start to swell up. Still, avoiding movements might do you more harm than good, unless you were ordered by your doctor to do so. During pregnancy, exercise can help you stay energised and prepare for labor and delivery. It can ease backaches; boost energy levels which in turns sets off good moods; help you get better sleep and rest; and prevent excess weight gain. Exercise also helps to increase stamina and muscle strength.

Exercise during pregnancy might also reduce the risk of gestational diabetes and pregnancy-related high blood pressure, as well as lessen the symptoms of postpartum depression. In addition, it might reduce the risk of fetal macrosomia, where a baby is born significantly larger than average.

Pace it out accordingly

For pregnant women with no serious health or medical issues, at least 30 minutes of moderate exercise is recommended on most, if not all days of the week.

Beginners can begin with a low impact activity such as walking. This is one of the easiest exercises to help you obtain some essential aerobic conditioning with minimal stress on the joints. Other good exercise choices include swimming, low-impact aerobics and cycling on a stationary bike, if permitted by your doctor.

Remember to include warming up activities before you exercise and cooling-down moves too, after you have finished. Drink plenty of fluids to stay hydrated, and be careful to avoid overheating.

Test yourself: In general, you should be able to carry on a conversation while you’re exercising. If you can’t speak normally while you’re working out, you’re probably pushing yourself too hard.

If you haven’t exercised for a while, begin with as little as five minutes of physical activity for the first few days. Build up to 10 minutes, 15 minutes, and so on, until you reach 30 minutes a day. If you have always been active, you may continue to work out at the same level while you’re pregnant – as long as you’re feeling comfortable and at ease.

Activities to avoid

• Any exercises that require you to be flat on your back
• Scuba diving
• Contact sports
• Activities that pose a high risk of falling

Bodily cues: Signs to watch out for

If you experience the following, stop exercising at once and seek the advice of your doctor.

• Vaginal bleeding
• Dizziness
• Headache
• Uncomfortable shortness of breath
• Chest pain
• Uneven or rapid heartbeat
• Uterine contractions that continue after rest
• Vaginal bleeding
• Fluid leaking or gushing from your vagina
• Decreased fetal movement

Dear Doctor…

Before you get that body moving, make sure you have your doctor’s consent. Although exercise during pregnancy is generally good for both mother and baby, there might be some problem with certain movements and exercises if you have:

• Some form of heart or lung disease
• Pregnancy-related high blood pressure
• Cervical problems
• Vaginal bleeding
• Risk factors for preterm labor
• A multiple pregnancy (which carries with it the risk of preterm labor)