Benefits of staying active during pregnancy

Why exercise when it's hard enough just to get dressed because you're feeling exhausted and sick to your stomach? Well, believe it or not, a little effort can leave you feeling energised and perhaps a bit like your pre-pregnancy self.

What are the benefits of exercise?

If you are used to keeping fit, you may find it easier to adapt to pregnancy than someone who is out of shape (Clapp et al 2002, Berk 2004). Exercise improves muscle tone, strength, and endurance. In turn, this will:

• help you to carry the weight you gain during pregnancy
• prepare you for the physical stress of labour and birth
• make getting back into shape after your baby is born easier

Before starting any exercise programme, make sure you follow safety guidelines now that you're pregnant.

How will exercise help me?

Give you an energy boost

Pregnancy can rob you of energy, especially in the first and last trimesters. Regular bouts of exercise, such as brisk walking, should help you to feel healthy and better able to tackle your daily tasks (Boscaglia et al, 2003).

Exercise strengthens your heart and lungs, so you don't get tired as easily. With muscles that are strong and toned, you'll need less effort to do most things, whether you're shopping for food or sitting through meetings at work.

Get you ready for your baby's birth

It makes perfect sense: the better shape you're in, the stronger you'll be to cope with labour and birth. Giving birth is like running a marathon. It requires stamina, determination and focus. Staying active during pregnancy is good preparation for the hard work that lies ahead.

Keeping up a routine of weight-bearing exercise, such as walking or low-impact aerobics, may help shorten your labour and ensure your baby's birth goes smoothly (RCOG 2006, Hatch et al 1998).

Ease pregnancy niggles

Exercise stretches and strengthens your muscles, which helps your body cope better with the aches and pains of pregnancy (Clapp 2002, Artal & Sherman 1999). Stretches may ease back pain, walking improves your circulation, and swimming can strengthen your tummy muscles. Swimming is also good for easing discomfort you may feel as you gain weight.

Reduce the risk of some illnesses

Exercising during pregnancy may help to reduce your chances of getting pre-eclampsia, if you are thought to be at risk of developing the condition (McMurray et al 1996, Hegaard et al 2007). Keeping fit may also help to guard against gestational diabetes (Dempsey et al 2005). You don't have to do any formal exercise to get the benefit. Brisk walking and climbing stairs will do (Sorenson et al 2003).

Fend off the pregnancy blues

Pregnancy is a nine month-rehearsal for a big event, the birth of your baby. After the excitement of telling everyone you're expecting is over, you're left with a lot of waiting. By the third trimester, pregnancy can become downright tedious. You may not feel like going out with friends as much, because you feel so heavy and tired. Boredom may set in as you feel less and less like your old self.

Women who exercise during their pregnancy tend to have a more positive outlook than those who do not (Clapp 2002). So why not try a new activity now that you're pregnant? Taking up an aquanatal class, pregnancy yoga or pilates is a way of meeting other mums-to-be and staying healthy.

Help you sleep better

When you're pregnant, finding a comfortable position to sleep in at night can be a real challenge. Exercise will help you work off any excess energy, and may tire you enough to lull you into a deeper, more restful slumber.

Improve your self-image

Although you know it's for a good cause, watching the scales creep their way up to numbers you've never seen before can be disheartening. Try to regard this phase in your life as one where you can be proud of your new pregnant shape. Staying active can help you feel better about your changing body (Boscaglia et al 2003).