- Exercise regularly
A good exercise programme can give you the strength and endurance you'll need to carry the weight you gain during pregnancy and to handle the physical stress of labour. It will also make it easier to get back in shape after your baby is born.
Exercise can boost your spirits and help ward off the pregnancy blues. A recent study found that staying active can boost your level of serotonin, a brain chemical linked to mood.
If you're used to taking exercise in the form of a sport, you can continue with this as long as it feels comfortable for you, unless your particular sport carries a risk of falls or knocks. More gentle exercise such as walking, swimming, aqua-aerobics, and yoga are also very beneficial.
Make sure you check with your doctor before starting any exercise routine.
In summer, walk in cool, shaded areas and stay indoors when it is very hot. Wear comfortable, loose clothing, suitable walking shoes and a well-fitting, supportive bra.
Learning some breathing exercises now will help you when your baby is born. They might help you to control your breath and your stress levels during labour.
- Begin doing pelvic floor exercises
The ideal time to begin pelvic floor exercises is adolescence, but many women don't hear about them until pregnancy.
The pelvic floor muscles are the hammock of muscles at the base of your pelvis that support the bladder, vagina and rectum. They can be weakened by pregnancy because of the extra pressure on them, and because the hormones of pregnancy cause them to slacken slightly.
You can strengthen your pelvic floor by doing daily exercises. Try and do them frequently throughout the day - when you wash your hands, brush your teeth, or wait for the kettle to boil.
- Get some rest
The fatigue you feel in the first and third trimesters is your body's way of saying 'slow down'. A nap in the middle of the day may seem like a luxury you can't afford, but you and your baby will both benefit. Take any offers of help. To make sure you get enough rest, try to reduce your working hours, and perhaps cut down on some social commitments.
If you can't sleep, at least put your feet up and relax for 30 minutes or more, however is best for you. Relaxation techniques such as yoga, stretching, deep breathing and massage are all good at reducing stress and can help you get a better night's sleep.(You'll find more useful advice in our pregnancy sleep section.)
There's nothing like chatting with others who are at just the same stage of pregnancy as you. Why not check in at the community forums.
- Organise your antenatal care early in your pregnancy
Good antenatal care is essential to your baby's health. Choosing your doctor early means you'll have months to build a good relationship before your baby is born.
When choosing your doctor, get recommendations from friends and family. A good doctor is one who is able to give you personalised care, encourages you to ask questions, treats you with respect and answers all your queries patiently.
Ideally, choose a doctor with a clinic close to your home. You might need to reach them quickly in an emergency, so it's a good idea to have their mobile number close at hand.
- Sleep
It's important to get enough sleep during your pregnancy. Your body is working hard to accommodate a new life, so you'll probably feel more tired than usual. And as your baby gets bigger, it will be harder to find a comfortable position when you're trying to sleep.
Lying on your side with your knees bent is likely to be the most comfortable position as your pregnancy progresses. It also makes your heart's job easier because it keeps the baby's weight from applying pressure to the large blood vessels that carry blood to and from your heart and your feet and legs. Lying on your side can also help prevent or reduce varicose veins, hemorrhoids, and swelling in your legs.
Some doctors specifically recommend that pregnant women sleep on the left side. Because one of those big blood vessels is on the right side of your abdomen, lying on your left side helps keep the uterus off of it. Lying on your left side optimizes blood flow to the placenta and, therefore, your baby.
Ask what your health care provider recommends. In most cases, lying on either side should do the trick and help take some pressure off your back. To create a more comfortable resting position either way, prop pillows between your legs, behind your back, and underneath your belly.
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