How to exercise when you're expecting

Exercise when pregnant and reap the benefits long after you've given birth.
From Sunday Life
Can there be a more important time to be looking after your body than during pregnancy? Probably not. Which is why, for my money, it's not merely a good time to incorporate exercise into your life, but a critical time. And the benefits extend well beyond the pregnancy itself, to when you've had your baby and you're busy getting yourself back in shape and looking after your newborn.
Before you do anything, however, it's important to consult your health practitioner, particularly if you're a non-exerciser, so you can be sure that any particular issues you may have are addressed.

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Not allowing yourself to overheat when exercising is crucial, particularly in the first trimester, so avoid training in hot weather, and leave the saunas and spas until after childbirth.
If you're already an exerciser, your pre-pregnancy routine needs to be tailored. If running and strength training are part of your regimen, it should be fine to continue, but avoid using your heart rate as a measure of exertion, as your resting heart rate increases during pregnancy. The better option is to use your "perceived rate of exertion" - that is, how you actually feel, rather than a mechanical measurement of how hard you're going.
That said, you should still aim for 30 minutes of moderate-intensity exercise most days of the week, and by the third trimester, restrict more vigorous sessions to just three times a week.
While you're training, it's a good idea to concentrate on your core and pelvic floor muscles, as their role in pregnancy and childbirth is very important. Your pelvic floor muscles form a sling between your legs from your pubic bone to the base of your spine, and hormones released during pregnancy will stretch the muscles, resulting in reduced support for your bladder, uterus and bowel.
Working these muscles properly will give a whole new meaning to the phrase "squeeze and lift". Get a physio, trainer or midwife to show you the exercise in detail, as these muscles will continue to play a vital health role throughout your life, and particularly after menopause.
As you progress through to the second trimester, the redistribution of your body weight, coupled with a (normal) reduction in your blood pressure, makes it a good time to explore training routines that don't rely on balance.
Swimming is probably the most recommended pregnancy exercise, but if you're not a swimmer it may be time to check out the nearest yoga or Pilates class. Pilates is great, as it pays a lot of attention to your core and pelvic floor muscles.
Michelle's tip
During pregnancy your body produces relaxin, a hormone that allows your muscles to stretch to assist in the birthing process. However, relaxin can reduce joint stability by loosening the muscles around your ankles, knees and shoulders, so take care to avoid sprains when you're running or working out.