Staying active during pregnancy

Women's health expert, Shakira Akabusi, offers some guidelines for pregnant women to bear in mind when exercising during pregnancy

Both strength training and cardio have so many benefits during pregnancy. Running can be a great way of keeping active during pregnancy if you're already experienced. But if you are not used to it, it's advised not to start running at this time. Alternatively, you can begin walking and performing core exercises to help prepare the body for running postpartum.

Getting active
Walking and swimming, as well as body weight and resistance band exercises, are all good ways to begin getting active. You can progress to weight training once you have good technique. Try to avoid placing heavy weights onto your back towards the end of the second trimester onwards as this can increase the pressure on the front of the abdominal wall, exacerbating the abdominal separation known as Diastasis Recti. Traditional abdominal exercises such as crunches and sit-ups should also be avoided after the first trimester as they too can exacerbate Diastasis Recti. This separation is a natural process during pregnancy. However, by reducing the amount of strain and pressure we place on the front of the core, we can alleviate additional stress on the front of the abdominal wall, assisting with postpartum recovery.

As you progress to the second and third trimesters, you may prefer to modify some movements, such as placing your knees on the ground when performing a plank and elevating your arms onto a platform in this position to reduce the pressure on the core.

Reduce the pressure
As the trimesters progress, you may find it uncomfortable to lie on your back during pregnancy. This is due to the increased pressure that the baby and the uterus place onto the vena cava in this position. The vena cava is a large blood vessel, and restricting blood flow could make you feel dizzy or faint. It's recommended that women only lie on their backs for short periods of time, provided they feel comfortable doing so. However, if you feel dizzy, nauseous or faint, or if you are in the later stages of the third trimester, avoid this position.

I would recommend reducing the impact of your exercises from around the second trimester onwards. Impact movements are when we come into sudden forcible contact with the ground, such as jumping or hopping. Some women may find that they can manage impact exercises until much later on in pregnancy; however, I would advise reducing impact in or before the third trimester or second trimester, or as soon as it feels uncomfortable.

Pelvic floor strengtheners
As pregnancy progresses, the pelvis tilts forward due to the growing baby and the uterus expanding. This shift means that the weight of the internal organs, placenta and amniotic fluid, which are usually balanced across the boney structures of the pelvis, shift and place more pressure onto our pelvic floor. To support the pelvic floor during pregnancy, we should work on pelvic floor strengthening exercises, whole core movements and also glute activation workouts such as pelvic tilts, the bridge and the clam. Movements such as these can help us manage the pelvic shift and also realign the pelvis postpartum.

If you notice any spotting or bleeding, increased Braxton Hicks contractions, back pain or pelvic pain, or feeling dizzy or overheated, cease the exercise and seek medical advice.

Shakira Akabusi is a women's health expert, speaker and author of The Strong Like Mum Method. Follow her on Instagram: @shakira.akabusi

The advice in this article is suggestion only and any personal questions should be raised with a medical professional. Please make sure you have been cleared for exercise by your GP or midwife before engaging in exercise during pregnancy.

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