Benefits of regular exercise during pregnancy include backache and swollen ankle relief

Exercising while pregnant can help you stay in tip-top shape and boost your confidence, especially as your tummy gets bigger.

But you need the blessing of your healthcare provider before hitting the gym, says Dr Abigail Lukhaimane, an obstetrician and gynaecologist. "One of the key rules of exercising while pregnant is to always ask first, and if you're unsure, then don't do it."

Generally, low-impact movements are the best form of exercise for pregnant women. This is because you only need to double your heart rate and not try to push yourself too hard.

"So activities like swimming, pilates and all kinds of non weight bearing exercises are really good," Lukhaimane explains. But, if you're an avid runner, jogger or fast-paced walker, any of those will also do.

READ MORE | Ayanda Thabethe announces second pregnancy, plus 5 celeb couples expecting bundles of joy

Just remember to take it easy, Dr Karabo Tlale advises. "If it feels too uncomfortable or becomes painful, then rather stop and seek help."

The benefits

A mother who's been exercising while expecting, generally, tolerates the pregnancy better. She'll also cope during delivery and recuperate better. Other benefits, Tlale adds, include preventing gestational diabetes - if a mother starts gaining too much weight during pregnancy, it makes delivery and healing much more complicated.

Lukhaimane also mentions the advantage of muscle memory.

"The advantage of this is that your muscles will ‘recall' how you functioned pre-pregnancy, and allow you to get back into your fitness routine or regain the physical strength you had in your non-pregnant state."

Tap here to join us at Saturday Night Fitness!

Once you've delivered your precious cargo and resume training, your body falls back into its old routine much easier. You also tolerate rigorous exercise better, helping you to get back into shape faster.

What not to do

Exercises that should be avoided are those that affect the pregnancy by position, Lukhaimane points out.

"Your centre of gravity changes as the pregnancy advances, so you'll find that certain exercises might become more difficult to do. You can't expect to do situps or stomach crunches when you're in the third trimester of pregnancy, for instance."

And don't hold your breath while exercising, Tlale suggests, as both you and the baby need a constant flow of oxygen. Jerky or twisting motions should also be avoided as they add more strain to your already stressed joints.

Don't overdo it, Lukhaimane stresses, adding that you could be compromising the baby's growth, because over-exercising could lead to weight loss on both the mother and baby's side. "This hinders the baby's full growth potential," she says.

Pregnancies that have already been diagnosed as high risk should be very cautious and seek advice from their treating obstetrician prior to exercising. "These would be patients with short cervixes, placenta previa patients that are at risk of second trimester miscarriages, or those who've had previous episodes of bleeding," Lukhaimane cautions.