Preggy fitness; The dos and don’ts

Pregnancy and birth are special times that create special needs. As the woman’s body changes during pregnancy, more demands are placed on her various muscles. Appropriate exercise can help the muscles to tone and strengthen, thus enabling them to support the growing uterus effectively.

Exercise can also help the body to work more efficiently and relieve some aches and pains associated with pregnancy. Women who exercise prenatally (before childbirth) usually have a greater endurance during labour. Regular and gentle exercise therefore has an important part to play in keeping the woman’s body fit during pregnancy and helps her to get back into shape after birth.

However, there are things you need to know …
It is important to stop and relax in between exercises and to make sure that the breathing always remains at a controlled rate.

If you have been in an exercise programme prior to pregnancy, it is usually safe to continue the programme with some modifications as the pregnancy progresses. If on the other hand you have not been exercising before, you should first check with your doctor before beginning any exercise.

Caution
If you feel faint, light-headed or breathless while exercising, you should stop immediately. If you have not been exercising, start with a gentle exercise to suit each stage of your pregnancy.

Do not continue exercise if the following occur:

• Any vaginal bleeding.
• Gushing of fluid from the vagina.
• Persistent pain in the abdomen.
• Persistent or severe headache.
• Pain or burning sensation when urinating.
• Decreased or lack of fatal movements for 24 hours.

Most exercises done during pregnancy assist in toning muscles and improve blood circulation, developing body awareness and promoting a sense of wellbeing. Activities such as walking, swimming and stationary cycling are considered safe for pregnant women.

Tips for exercising:

• Start the chosen exercise slowly and rhythmically. Stop the exercise if it is difficult to do.
• Begin by doing each exercise five times a day, gradually increasing until 20 times daily.
• Always do slow rhythmic breathing while exercising.
• Avoid jerky, bouncy movements that could injure the relaxed joints.
• Keep a firm base of balance.
• Dress in cool comfortable clothes.
• Exercise in a cool, well ventilated area.
• Drink fluids periodically during and after exercising to avoid dehydration.
• Before beginning an exercise, check your posture. Good posture will help you feel and look better and reduce discomforts of pregnancy such as backache.

END: PG 36 /29