Breathe in, breathe out

If you haven't started an exercise routine yet, now might be a good time to begin.

Sister Doriska Posthumus, a registered nurse, midwife, and certified lactation consultant at Mediclinic Milnerton, says exercise during pregnancy has many benefits like improved muscle tone, strength, and endurance, which are all important for childbirth. Exercise can also help you deal with pregnancy discomforts like backache and boost your mental health and energy. Plus, the endorphin rush after exercising can help manage pain. Regular exercise will also aid your recovery after giving birth.

Sister Doriska suggests pregnancy yoga as a great option because it’s non-weight bearing. This means it strengthens all parts of the body, including the pelvic area, without putting strain on them.

Yoga provides many mental and emotional benefits. Because each movement is paired with breathing, it can help reduce anxiety and depression. You might also find that deep breathing helps you stay calm, and eases worries about childbirth, which can be stressful by now.

You might sleep better after a yoga class because it helps reduce stress – a real bonus for pregnant women who often struggle to fall and stay asleep. The deep stretches in yoga also improve blood flow. More oxygen-rich blood reaching your baby means healthy development.

Yoga can also help during labour. Many women find that using the relaxation and breathing techniques learned in yoga helps them stay calm and even reduces pain.

Sister Doriska advises finding a teacher who specialises in pregnancy yoga, even if you’ve done yoga before. They can customise classes for your condition and avoid poses that might cause injury. Be careful with your movements; it’s crucial not to push your body too hard, especially when the hormone relaxin is loosening your ligaments and muscles. You’re likely to be more flexible than usual but testing these new limits can lead to injury. Certain yoga styles, like Bikram (where studios are heated), aren’t suitable during pregnancy, so check with your doctor before starting a class. If you experience any negative sensations, like dizziness, stop immediately.