The one type of exercise that every pregnant woman should do - Natalie Parati

Think about all the prep you are planning to do, or have been doing for the arrival of your little baby....now think of exercising as prepping your body for that time too! Becoming pregnant instantly makes you want to do the right things for your growing baby. You don't need to avoid exercise for nine months unless there are valid reasons not to, or you have been specifically advised by your medical team not to do so.

Exercising whilst being pregnant can help you stay healthy and feel your best. If you already work out regularly then try and keep up with your normal routine for as long as you feel comfortable. It can be of a great benefit to you throughout pregnancy and during labour, and can also contribute to helping your body recover quicker after birth.

If you wasn't really into keeping fit prior to being pregnant then believe it or not, now is a great time to start. Try starting with a light exercise regime; whether that be walking for 15 minutes a few times a week and slowly building it up, going for a relaxing swim or joining a class such as yoga.

There are so many prenatal classes available to attend nowadays that are focused on the health and well-being of pregnant women. Such classes are run by instructors specifically trained to work with women during pregnancy to ensure tailored guidance and safety. Classes are also a great way to meet other mums-to-be in your area too!

Some of the benefits of exercising during pregnancy:

Improves overall health and fitness
Reduces tiredness and improves sleep
Helps to reduce anxiety and stress levels
Helps to prevent pregnancy related health problems such as high blood pressure, gestational diabetes etc
Helps you to adapt to your changing body shape and maintain a healthy weight during pregnancy, and after baby is born
Improves your mood and well-being
Helps to ease aches and pains that come with pregnancy such as back ache

There are many ways to exercise during pregnancy, swimming and aqua aerobics are a great way to exercise as the water helps to support your weight as your pregnancy progresses. There is also yoga and pilates, jogging, cycling, dancing at home or even brisk walks that can also help to clear your mind and allow you to get in touch with nature. If you decide to attend a class it's always better to go to one where the instructor is specifically trained to help pregnant women. Another form of exercise to consider is the use of a birthing ball at home, to help with your posture and balance as well as strengthening your tummy muscles.

There is one type of exercise that every pregnant lady should do and that is pelvic floor exercises. Your pelvic floor supports your bowel, bladder and womb, and when pregnant also helps to support your baby, so it's important to strengthen the muscles by doing these exercises. You can ask your midwife about pelvic floor exercises or even look up how to do them on Youtube. Having strong pelvic floor muscles reduces the risk of problems such as incontinence after giving birth.

Before you start exercising during pregnancy, here are some tips and things to consider:

Always check with your GP/midwife prior to starting an exercise routine
Drink plenty of fluids to keep hydrated
Listen to your body as your pregnancy progresses
You should be able to have a conversation during your pregnancy workout. If you become breathless then you could be exercising too strenuously!
If you are attending a class ensure the instructor is qualified and is informed about your pregnancy
Exercise doesn't have to be strenuous to be beneficial
Always warm up prior to working out and cool down afterwards

Most importantly look after yourself throughout your pregnancy by eating well and keeping hydrated. Enjoy exercising and the benefits it can have for you and your baby, whilst listening to your body!