What kind of exercises can I do during pregnancy?

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Exercising during your pregnancy is safe and healthy. You can do most types of exercise in pregnancy, including running, Pilates, weights, yoga and swimming.

If you exercised before you became pregnant, you can continue doing the same exercise now. The aim should be to keep your current level of fitness rather than trying to reach peak fitness.

Aerobic exercise

Aerobic exercise is any activity that makes your heart beat faster. This includes brisk walking, swimming and various classes that you do to music.

If you’re new to aerobic exercise, start off slowly and gradually build up to a maximum of four half-hour sessions a week.

Cycling

Cycling is a great low-impact aerobic exercise. However, as your bump grows, your balance will change, which could mean you are more likely to fall off.

If you’re used to cycling, you should be safe to carry on, but if you begin to feel less stable than usual it may be best to stay off your bike or switch to a stationary bike until after your baby is born.

Using a stationary exercise bike in the gym or as part of a group session is fine.

Pilates

The aim of Pilates is to improve balance, strength, flexibility and posture. It could help your body cope with carrying the extra weight of your growing baby, as well as preparing you for childbirth and recovering afterwards.

Running

If you were a runner or jogger before you got pregnant, it’s safe and healthy to continue during your pregnancy as long as you feel okay. Your baby will not be harmed by the impact or the movement. Running is a great aerobic workout.

Strength exercises

Strength training exercises are exercises that make your muscles stronger. They include swimming, working with weights, walking uphill and digging the garden.

It’s a good way to keep your muscles toned during pregnancy.

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