Mabel Ineza, was advised by her mother and doctor in the second trimester of pregnancy to work out occasionally for a good delivery. She, however, didn’t feel the need to. 

"I was a very lazy person, and felt there was no need to work out because I believed I was healthy. I didn’t really have complications while giving birth but it was really hard for me to push. I had no strength and the baby took too long to come but she was healthy and fine,” says Ineza, who recently gave birth.

Exercise is good for the body, and pregnant women are no exception. In addition to increasing energy levels, exercise helps a woman maintain a positive outlook and feel confident about her changing body image. According to Mayo Clinic, during pregnancy, exercise can help a woman stay in shape and prepare for labour and delivery. However, health experts recommend taking caution, and learning how often and how much to exercise while pregnant, and what kinds of exercises to avoid. 

 Dr Jean Raymond Kwizera, an obstetrician, says that it is best if a woman starts working out even before getting pregnant because that helps during the pregnancy period.

"As they say, pregnancy is not a disease, any benefits a person acquires from working out, a pregnant woman can acquire too. Working out during pregnancy helps in the delivery, the pelvic muscles need to be strong enough to help the mother push the baby well without using too much effort, so if she works out during pregnancy, it is an added advantage,” he says.

"Women that work out during pregnancy have more energy and usually don’t go through postpartum depression as much as women who do not. We usually suggest that they ask their doctor first if it’s okay to work out and then guide them on which exercises to do that won’t be harmful to them or the baby,” says Nabilla Mukamurezi, a women’s fitness coach based in South Africa.

"As a fitness trainer, in my own journey I have not worked with pregnant women, but it does not mean it’s bad for them to do some workouts. In fact, that is something that people don’t understand because it is very beneficial to pregnant women,” says Etienne Nzayirata, a personal fitness trainer.

"Before giving birth, the mother has some discomforts so if she doesn’t work out, they will not be eased and keep on disturbing her. And when it comes to giving birth, it will be very hard for her to push because she won’t have the energy required,” says Kwizera.

"Also it is really beneficial for the baby if the mother works out because it keeps the baby in great condition health-wise, and the baby won’t have what we call birth asphyxia—when the baby doesn’t have enough oxygen and blood flow to the brain,” he adds.

Dos and don’ts

"Walking is great exercise for pregnant women as it does not strain the muscles and joints, and they can always use weights during their workouts as long as they are not too heavy. But there should be a lot of rest in between,” says Mukamurezi.

She adds that there are some exercises a pregnant woman can do with no harm:

• Jacks

• Squats

• Planks

• Any upper body workouts such as shoulder press

Do: Exercise moderately for at least 30 minutes on most days, the American College of Obstetricians and Gynecologists, suggests. 

Don’t: Work out to the point of exhaustion. Make sure you can still carry on a conversation while you’re exercising.

Do: Stick with low-impact exercises such as walking, yoga, and swimming.

Don’t: Keep exercising if you feel dizzy or lightheaded.

Do: Stay cool and drink plenty of water. Dehydration can lead to overheating, which is dangerous for the foetus. Drink before, during, and after exercise.

Don’t: Get overheated. Avoid working out in hot environments; consider early-morning or evening walks or go to an air-conditioned gym.