Swollen ankles, an aching back and those extra baby kilos can all contribute to a pregnant woman’s understandable desire to rest up on the couch. But spending the whole day with your feet up could not only be harmful to your health, but your baby’s too.

Pregnancy affects the body’s response to exercise, so it is important to modify your current program or switch to a workout suitable for pregnancy.

The home doctor experts at House Call Doctor suggest trying to be active during pregnancy, for 30 minutes a day if possible. The half hour does not have to be all in one go, it can be broken up into more management time periods.

Benefits of exercising during pregnancy

There’s no doubt, pregnancy can zap the energy out of you. However, incorporating a workout into your daily routine will likely give you a little boost and help you feel happier and more motivated to tackle everyday tasks.

With strong muscles, you will be able to cope with the physical stress of labour and birth more easily. Being fit and healthy can even help shorten your labour timeand ensure the process goes smoothly.

Getting to sleep when you’re pregnant and finding a comfortable position can be challenging. However, exercise has been shown to help give you better quality sleep.

Easy ways to be active in your day-to-day activities:

• Swap driving short distances for walking. If you take public transport, aim to get off one stop early and walk the rest of the way
• Put on some music and pretend you’re in an aerobics or dance class
• Take the dog for a walk
• If staying at work, make sure to leave the office during your lunch break.
• Instead of taking the lift, use the stairs
• Go for a swim in your pool – the water will support your increased body weight

Safe exercise during pregnancy:

• Stop if something begins to hurt or you become uncomfortable
• Stick to a light/ moderate intensity level program
• Drink plenty of water
• Avoid overheating
• Avoid taking part in contact sports where you’re at risk of being hit
• Always warm up before your workout and cool down afterwards

House Call Doctor always recommends that you consult with your GP, obstetrician or physiotherapist to ensure your exercise routine is not harmful for you or your baby.