Exercising tips for your gym workout

Exercise during pregnancy is important because it helps reduce fatigue and manage stress. Exercise works by increasing endurance, and strengthening muscles. It also helps prepare one for the strain of labour.

Women who exercise while pregnant have shorter labour with fewer complications. They also tend to recover faster after delivery.

Too much exercise—especially of the wrong type—can, however, lead to complications like miscarriage. Yet too little exercise can lead to a poor body shape and tone after delivery.

Most pregnancy healthcare providers recommend a 30 minute or more workout of moderate exercise on most, if not all days of the week. When and how a woman decides to start an exercise regime depends on many factors, such as the woman’s interests, goals, prior exercise program, physical conditioning, and general health.

Women with certain risk factors may be advised against exercising. These include hypertension (high blood pressure) during pregnancy; the possibility of pre-term labour or if there is leaking of the waters; problems with the cervix or placenta; bleeding in second or third trimester; slow growth of the foetus; and a history of thyroid, cardiac, vascular, or pulmonary conditions.

During pregnancy, the woman’s body undergoes a variety of changes- which is why it is necessary to have regular exercise to keep the body in tune with these changes. There are numerous benefits of exercise.

Exercise improves balance

As the uterus grows bigger, the body’s center of gravity changes, making it easier for the pregnant woman to lose her balance. Exercise helps her adapt to her changing shape, keep balance and therefore avoid accidental falls and dizziness.

Muscle strength and flexibility

Normal hormone changes cause ligaments and joints to relax, thereby increasing the risk of sprains. Strength and flexibility as a result of exercise decrease the risk of straining a muscle or joint.

Improved blood pressure

Aerobic exercises, like walking or biking, condition the heart, lower blood pressure and improve the resting heart rate. Because of the extra effort your heart makes during pregnancy, it beats faster. Even moderate exercise can make your heart stronger. During exercise, keep your heart rate lower than 140 beats per minute.

Exercise conditions the lungs

Pregnancy can affect breathing, so expect to feel out of breath sooner than you normally would. If you can talk while you exercise, you are probably exercising at the right level. If you get out of breath, reduce the intensity of exercise. Lung fitness is improved with aerobic exercise.

Dos and don’ts

Avoid exercises that could reduce oxygen flow, and those requiring you to push, strain, or lie flat on your back. Gymnastics, climbing, volley ball, lawn tennis and other high movement and high balance sports are not recommended.

A pregnant woman can lift weights, as long as she is not straining her back. However, she should not lift heavy weights, for instance body-builder’s weights. At a gym, it is advisable for her to start with a cardiac walk for the first twenty minutes before proceeding to other exercises.

A woman who has never exercised should start slowly, until her body can cope well with the exercises. Initially three days a week for one hour per session is adequate. Unless there are complications, a pregnant woman can exercise until the last week of her EDD. More care however,needs to be observed as one gets closer to the due date.

While in a gym one needs to be very careful because injuries can occur, if the equipment is wrongly used. If in a gym, a pregnant woman should exercise under the keen eye of an instructor. Not all instructors may be qualified to advise a pregnant woman. Ensure therefore, that you make appropriate enquiries. Always wear the correct attire when exercising- especially gym shoes.

Having enough fluids will help to control the body’s temperature. Drink at least two cups of water before exercising, and one cup of liquid every twenty minutes during exercise.

Photo and advice courtesy of Fitness One Gym, Reliance Centre, Westlands, Nairobi

 

END: PG 06/16