Sacha Walters, Staff Reporter

Sharon McConnell-Feanny after giving birth to her baby. - Peta-Gaye Clachar/ Staff Photographer

Being pregnant is no excuse to drop your fitness routine or procrastinate starting one.

"Exercise is very important during pregnancy," said Sharon McConnell-Feanny, yoga instructor and director of Shakti, Mind Body Fitness.

Once a woman gets a clean bill of health and the go-ahead from her doctor, McConnell-Feanny said she can exercise right through her pregnancy.

"At the end, you might not be able to work out as long," she said, but the advantages are apparent pre-pregnancy and post-pregnancy.

The yoga instructor knows the benefits from both sides of the fence. The mother of three said she exercised successfully throughout her pregnancies.

"I'm 43 years old and I recently had a baby and I was back to pre-baby weight within six weeks," she said. In conjunction with good nutrition and breastfeeding, exercise allows a woman a faster recovery rate.

Big change

McConnell-Feanny during pregnancy.

Having a child is a big emotional and physical change for a woman.

"One day you're elated, another day you want to kill your husband," she said, all because of the raging hormones that are common during pregnancy. Exercise releases endorphins, "happy hormones", which help to balance a woman's mood. Additionally, it will relieve the feeling of sluggishness.

Like a regular routine, options are diverse and include prenatal yoga, cardiovascular exercises and strength training. McConnell-Feanny recommends incorporating all three categories over six days.

Prenatal yoga, which she specialises in, improves flexibility which opens up the body to facilitate a more comfortable pregnancy and greater ease during childbirth.

Cardiovascular exercises, like indoor cycling (spinning), is a safe option for pregnant women, in that there is no risk of falling as the bike is stationary. The cycle also has a heart-rate monitor which gauges her progress. Swimming and walking are two other safe cardio options.

The baby likes the music

"The baby also just likes the music and the rhythm of your legs moving," she said.

Light strength training is also recommended. "It's not a time to try to change your body," she said, but using light weights will help with toning the muscles.

She cautioned women to never exercise beyond a point of fatigue and, if they get dizzy, they should stop exercising.