Advice from the American College of Obstetricians and Gynaecologists is that healthy pregnant women should try to do moderate exercise for at least 30 minutes at a time, a few times a week.
Some of the benefits to exercising when expecting include that they will have more energy, a better mood, reduced backache and digestive problems, better sleep, an easier, shorter and less complicated labour and an improved rate of recovery post-birth.
For the unborn child, the benefit is a better than average placental growth.
Pretoria-based gynaecologist and obstetrician Dr Willie Smit agrees it is important to keep exercising through pregnancy, as long as there is no discomfort and the mother does not experience complications with the pregnancy.
Before starting an exercise programme, they should talk to their doctor to ensure it is safe to do so.
Activities such as brisk walking, swimming, gentle toning and stretching are ideal for pregnant women although further in the pregnancy cycling may prove awkward.
Pregnancy hormones cause the ligaments that support the joints to become relaxed, making them more at risk of injury. Women should therefore avoid high-impact motions, and after the first trimester avoid back exercises.
Scuba diving, gymnastics, water skiing and horseback riding are not recommended, as well as impact sports such as soccer and touch rugby.
Preggi Bellies, a South African exercise programme for expectant mothers, recommends three to four sessions of cardio (heart and lungs) and strength training a week - a total of two hours of exercise. To date it has trained 1 500 South African moms in 22 gyms around the country and welcomes anyone, whether they have exercised before or not. The ideal time to sign up is before 28 weeks.
Among the exercises used are yoga and Pilates.
David Shmukler of Preggi Bellies recommends a combination of something like Pilates with cardio vascular work to build endurance.
There are two gyms in Pretoria offering Preggi Bellies classes - one in Centurion and the other at Atterbury Value Mart in the east of Pretoria.
- For more information on Preggi Bellies, email [email protected]