April 29, 2020
➣ Health in pregnancy, including a healthy diet
➣ Exercises to keep you fit and active during pregnancy
➣ what happens during labour and birth ?
➣ Information about different types of pain relief
➣ How to help yourself during labour and birth
➣ Relaxation techniques
➣ Health after the birth
➣ Refresher sessions for those who've already had a baby
As a general rule,
If you start an aerobic exercise programme (such as running, swimming, cycling, walking or aerobics classes), begin with
no more than 15 minutes of continuous exercise, three times a week. Increase this gradually to at least four 30-minute
sessions a week. Remember that exercise doesn't have to be strenuous to be beneficial.
➣ always warm up before exercising, and cool down afterwards
➣ try to keep active on a daily basis: half an hour of walking each day can be enough, but if you can't manage that,
any amount is better than nothing
➣ drink plenty of water and other fluids
➣ Try swimming because the water will support your increased weight.
If you are pregnant, try to fit the exercises listed below into your daily routine. This will strengthen your muscles so that
you can carry the extra weight of pregnancy. They'll also make your joints stronger, improve circulation, ease backache,
and generally help you feel well.
As baby gets bigger, you may find that the hollow (lordosis – Medical term) in your lower back increases and this can
give you backache. These exercises strengthen stomach (abdominal) muscles and may ease backache,
which can be a problem in pregnancy:
➣ Start in a box position (on all fours) with knees under hips, hands under shoulders, with fingers facing forward and
abdominals lifted to keep your back straight
➣ pull in your stomach muscles and raise your back up towards the ceiling, then slowly return to the box position
take care not to hollow your back: it should always return to a straight/neutral position.
➣ Extend your arms and legs separately with few secs of holding and relax. Do cross hand and legs once you
master this after 3 weeks.