If you're reading this and you've just found out that you
are pregnant, then congratulations! This is the beginning
of a wonderful life changing experience, that you will
cherish forever. But amidst the joy of knowing you are
going to have a baby there are also concerns over what
changes you will have to make to your current lifestyle.

One of the most common concerns for newly pregnant mums to
be is always the question of exercise and pregnancy and
whether it is safe.

Years ago it was strictly advised that pregnant women
should avoid any strenuous activity and rest as much as
possible. As a result, many pregnant women piled on the
pounds during their pregnancies and then struggled to lose
the excess weight afterwards.

Fortunately with the advance in science and research into
this area we now know that not only is it safe to exercise
during pregnancy, but that it is actually beneficial to
both mother and baby.

Just some of those benefits include a better immune system,
relief from morning sickness, reduced postural pain and
injury and increased energy levels and feelings of
positivity for both you and baby.

Even so, when you first find out you are pregnant, your
natural instinct is to reduce your activity to protect your
baby. Actually, this instinct is not far wrong - you
defintely don't want to be risking your baby by playing a
rousing game of squash or rollerblading down some steep
hills, but to stop all activity is crazy!

For one you need to be strengthening your body to support
your pregnancy. As your body changes it will put some
serious strain on areas like your back, shoulders and neck
and if your muscles aren't strong enough to cope with these
postural changes, you could be in for severe long term
damage.

You can't build strength overnight so you need to be
starting as soon as possible to support your frame.

You should also consider the amount of fat you are carrying
on your body. Roughly 30% of oestrogen comes from fat so if
you are carrying too much, (or too little), fat then your
hormones will be out of balance, which may also have
serious indications for the health of your pregnancy and
your baby.

So what should you be doing to ensure you stay fit during
your pregnancy whilst making sure your baby is safe and
healthy?

The key is to focus on short workouts (15 minutes is fine),
comprising total body exercises that target key areas like
your bottom, core and midback. Things like squats, rows,
pelvic floors and transverse abdominal work are ideal for
you right now.

You should also be focusing on short bouts of cardio
rather than long steady sessions on the treadmill or
cross-trainer. Not only is short burst training about 1000
times more effective at conditioning your body, it is also
much more suitable for early pregnancy as you won't find it
as draining on your essential resources.

So, is it safe to exercise in early pregnancy?

Well, yes, so long as you exercise smarter not harder. As
with anything, there are always risks. If you are newly
pregnant I would strongly recommend you contact a prenatal
fitness specialist who can advise you on your personal
circumstance and help you with a pregnancy fitness plan to
suit your personal needs.