Come on, baby, let's move

PREGNANT women are no longer considered ''too delicate'' to exercise, and exercise during pregnancy is considered extremely beneficial. Not only can it help reduce complications during pregnancy but it can also help in a safer, sometimes easier labour.

Institute of Fitness Professional owner Lee Archer, who has designed a "Pop Fit" exercise programme at Virgin Active for expectant and new mums, suggests the following:

• Regular exercise three to five times a week is preferable to occasional activity;
• Swimming, stationary cycling and brisk walking;
• Exercise sessions should be preceded by a five-minute muscle warm-up, such as slow walking or stationary cycling at low resistance;
• Exercise should be done on a safe surface, such as a wooden floor or tightly carpeted surface;
• Moderate to intense aerobic activity should be limited to 15 to 20 minutes. Lower intensity activities may be conducted continuously over a longer period, but should not exceed 45 minutes;

Care should be taken to rise from the floor gradually so as to avoid an abrupt drop in blood pressure;

• Exercise sessions should be followed by a brief cool-down period of gradually declining activity that includes gentle stationary stretching. Stretches should not be taken to the maximum resistance;
• A pregnant woman should consume enough calories to meet the needs of her pregnancy (300 extra calories a day) as well as her exercise programme;
• Avoid exercises that involve lying on your back after the fourth month, that is, after the first trimester, as the pregnant uterus may compress the aorta and cause a decrease of blood flow to the foetus. The same goes for any exercises that compress the tummy area.