Exercise during pregnancy Te kori tinana i a koe e hapū ana

• During the first trimester, low energy levels could increase your risk of injury during exercise. Make sure you get enough sleep and do not expect your body to perform at its usual level.
• A gradual 10 minute cool down after vigorous activity helps maintain adequate blood flow to your pēpi.
• Drink plenty of extra fluids before, during and after an exercise session.
• Wear a supportive sports bra.

Activities that are low-impact or non-weight bearing are generally the best choices when you are pregnant. This includes swimming, walking and cycling. Other options can include:

• low impact exercise classes
• cross training machines
• stationery cycling
• treadmills. 

Standard recommended intensities are:

• 60 to 75% maximum heart rate if you are unfit
• 70 to 85% if you exercise regularly.

Shorter cardiovascular exercise intervals (15 to 20 minutes) may help prevent heat stress to you or your pēpi.

There is some evidence that intense exercise (when your pulse is higher than 150 bpm) causes bursts of rapid heart beats in your pēpi. This may be an indicator of stress. It is probably best to exercise at a moderate or mild level.

If you usually do regular strength training, there is every chance you can safely continue. A physiotherapist or professional trainer who understands your body's changes during pregnancy can help you to identify an appropriate strength training programme. 

Medical experts recommend that you avoid lying on your back to exercise after the first trimester, because blood flow to your pēpi can be decreased. 

If you are a dancer, tennis player, skier or yogi, remember that your pregnant body will not be as agile or as good at balancing.

Increased body size, looser joints and an altered centre of gravity could make you accident and injury prone.

Change to less challenging forms of exercise, especially during the third trimester. 

Your pelvic floor muscles support your bladder, uterus (womb) and bowel. They often become weaker during pregnancy and childbirth. Some people wet their pants when they sneeze, cough or exercise because of this. 

There are exercises you can do to strengthen these muscles, and help prevent wetting your pants.

Pelvic floor muscle exercises

You can do these exercises lying down, sitting or standing. With practice they can be done anywhere and at any time, even while you are watching TV or feeding your pēpi.

1. Squeeze and draw in your back passage as if you are stopping a fart.
2. Squeeze and tighten your vagina like you are holding a tampon, and your bladder as if you are stopping yourself weeing.
3. Hold the squeeze for a few seconds. At first you may only be able to hold the squeeze for 1 to 2 seconds until your muscles get stronger. Later, try to count to 10.
4. Relax and then repeat about 5 to 10 times.
5. Keep breathing normally while you do these exercises. Make sure that you do not pull in your stomach or squeeze your bottom when you squeeze – you will be using the wrong muscles if you do this.

Try to do this set of exercises 4 to 6 times a day. 

When to avoid pelvic floor muscle exercises

Avoid doing these exercises while you are actually having a wee. They may stop you emptying your bladder completely, which can lead to an infection. Sitting on the toilet can be a good reminder to do your exercises though. Just make sure that you do them after you have finished weeing.

Activities that limit your ability to get oxygen should be avoided. This includes things like free diving, scuba diving and mountain climbing.

After 20 weeks, sports and activities that carry the risk of falls or abdominal trauma should also be avoided. This includes soccer, netball, basketball, horse riding and racquet sports.