Exercises

THE RECOMMENDED

Daily exercise is not a favourite pastime for many of us. But did you know that exercise is an activity that should top your daily ‘to do’list? Its benefits are endless. Lillian Karanja, a Lamaze instructor at The Aga Khan University Hospital discusses.

Why exercise?
Exercise is generally good for your body, whether pregnant or not. It helps in the promotion of blood circulation and the toning up of muscles, ensuring that they are nor lax.

If I was active before pregnancy, is there need to go on during pregnancy?
There is no reason why you should stop unless your doctor thinks it may pose a risk. Studies have shown that there is minimal risk of people developing any complications while they continue exercising during pregnancy. The body is usually able to adjust well because it is used to exercise. Thus unless advised otherwise by your doctor or midwife, carry on with physical activity.Listed below are the various recommended exercises:

WALKING
One of the exercises recommended at Lamaze is walking. This should not be interpreted to mean the routine walking to work or to the shops. It needs for the pregnant woman and her partner to spare time in their schedule to undertake it together, in order for it to be easy and fun. It is also not to be rushed. Ensure not to make yourself tired. Talk as you walk. An indicator of a rushed pace is when the man realizes that his partner is panting. If this happens, slow your pace. You can walk for as long and as much as you like: in case you develop body pains, take it slow.

Benefits
Walking helps strengthen the thigh and leg muscles. Studies have shown that most women who keep active during pregnancy usually deliver before their due date, normally a few days/weeks earlier (the baby coming earlier in this case does not mean a premature birth). This happens because there is good blood circulation and most activities done while upright enable the baby to find its way down the pelvis as early as possible, a great benefit especially for first time mothers. It does not mean that if you do not exercise, you will pass your due date. Only that exercises are of great advantages.

Did you ever wonder why most pregnant women start their leave long before their due date? It is because tiredness sets in early, for the pregnant woman finds herself sitting down most of the time. When she is active and the muscles are strong and alert, fatigue does not set in easily because the muscles are strengthened and there is enough energy to keep going till the very last days. Unless a doctor has recommended bed rest, stay up and keep active!

PELVIC TILT
This is an exercise that may require guidance and demonstration. It is done while standing, or on your fours. Imagine you are standing next to a straight wall. Tilt your pelvis without bending your knees. When
you do this, you cannot pass your hand through the lower back and the wall because your back is straight.

Benefits
It is good for pregnant women who are having backaches. Studies have shown that mothers who are able to do a pelvic tilt usually have less backache and their babies are able to position correctly, head facing down.

The pelvic tilt, as indicated above, helps the baby to settle in the correct position, head down. The improper position is known as occipital posterior position (OPP). This means that the back of the baby is against a mother’s spine, whereas the correct position should be the back to the front, with the face of the baby facing the mother’s spine.

If the baby is in an OPP. it means that a mother will be in labour for long because the diameter of the baby’s head is bigger in relation to the pelvis in that position. Again, most of these babies go past their due dates because the head is not able to get fixed into the pelvis. This requires intervention to help the baby come out. especially during delivery.

Pelvic tilts are recommended earlier if a mother has backaches. The best time to begin is at 36 weeks of pregnancy for purposes of the baby’s correct positioning. After this, there are small chances that the baby will do a full rotation because there is limited space.

There are no limits as to the number of pelvis tilts one should do and no hard practice is needed. The more you do, the better it ensures that the baby remains in the right position.

KEGELS
This is an exercise of the pelvic floor muscle—muscles around the vagina, urethra and the anus or rectum. This exercise is not limited to pregnancy only. It should be a daily for women.

DIY—it is easy
Imagine that you are holding the muscles of the pelvic floor while passing urine. Cut short the flow midstream and count as much as you can. Release again then hold. Start with a low count then increase with time. Note that as you do this, you neither hold your breath nor raise your buttocks. If you do either of this, then you are doing it wrongly. You should only feel as if you are pushing in the muscles of the vagina.

In pregnancy, women are not advised to hold their urine because it might cause infection of the urinary tract infection. Once you hold urine while pregnant, it might not be able to come out again. In old age, performing kegels reduces the chances of having a condition known as urinary
incontinence whereby urine is passed involuntarily, as with advancement in age muscles become lax.

Benefits
There may be no need for the pregnant woman to have an episiotomy (the cut that women are given during childbirth). There are first time mums who have not had the cut. The reason for this is that if the baby is of average weight he can go through the pelvis.

Kegels help tone the pelvic floor muscles and help them to stretch easily thus reducing the chances of an episiotomy. Kegels also increase sexual fulfillment by helping the pelvic floor muscles to go back to normal after delivery. They help strengthen the muscles of the vagina that were stretched out and became lax by restoring them to normal.

PELVIC FLOOR MASSAGING
This may require someone to help, preferably your husband. You need lotion or a lubricant for the massage so as to avoid soreness.

Squat until you are able to feel the muscles. Press from the angle pointing to the rectum using your thumb. Then move up stretching in and out repeatedly. You can always combine kegels and the massage. They both strengthen the pelvic floor muscles.

END: PG17/46-47