Avoid strenuous poses during pregnancy. PHOTO | FILE
What you need to know:
Before starting any type of exercise consult with a doctor first.
Keep doing exercises that the body is familiar with, to avoid strain.
Build activity into your daily life, for instance, use the stairs instead of lifts or walk to the shops instead of driving.
Keep away from sporting challenges that can lead to a slip or fall.
Take plenty of water before the exercise.
If you experience any pain while exercising, stop immediately.
With the help of the doctor and the instructor, modify the exercises as the pregnancy advances.
Many women shun exercise during pregnancy for fear of hurting the baby. While their concerns are valid, they are not entirely founded on fact, because doctors actually recommend exercise during pregnancy.
Exercising during pregnancy ensures that the body gets back into shape after the baby is born. It helps the mother get better sleep, improves her mood and energy and prepares her for easy labour and delivery.
The few minutes spent exercising should be enjoyable but it is recommended that the pregnant woman tries fitness regimes she has explored before. However, it has to be done in moderation with the mother taking care not to risk her health or that of the baby.
“Do not start doing exercises that you previously did not engage in. Stick to what the body is familiar with to avoid straining it and for a healthy pregnancy,” says a city gynaecologist.
Pilates exercise
The exercise involves a sequence of stretches that strengthen the body by improving muscle strength, posture, body balance and flexibility. It also involves the use of a number of equipment meant to push to the body a little harder.
The exercises engage the pelvic floor, hips, spine and the deepest core muscles, which weaken during pregnancy, helping the body to develop the muscle needed for it to recover faster after the pregnancy.
It is recommended to consult your doctor before starting demanding physical exercises to ensure the safety of the pregnancy. During the first trimester, focus on exercises that will strengthen the abs, back, waist and pelvis. These parts will offer strength and resilience to the belly as it grows.
In the second trimester, the doctor recommends that you concentrate on moves that will keep the spine in an upright position thereby protecting the back and neck as the belly and breasts grow bigger.
During the third trimester, attention should be shifted to flexibility of the body, joint mobility and preparation for labour. The exercises should strengthen the pelvic floor muscles preparing you for a smooth labour.
Yoga
Yoga exercises lead to relaxation and physical fitness. Breathing exercises combined with light body movements can help an expecting mother boost her strength as the pregnancy progresses.
Before starting yoga classes, keep the instructor updated on the progress of the pregnancy. And always inform them when a pose is uncomfortable. In other words, do not do anything that is remotely uncomfortable as it may be injurious to you and or the baby.
Poses like backbends, balancing on one foot handstands or headstands should be avoided. Butterfly stretch, cat-cow and side angle poses are harmless.
However, the rule of thumb is that if any pose strains you, have the instructor help you to modify it or avoid it altogether. Avoid Bikram yoga, which is an intense workout in a heated room.
Swimming
Swimming is regarded as the safest form of exercise for an expectant woman. The exercise engages major muscles of the body helping them build strength and flexibility besides promoting cardiovascular fitness.
It poses no health risk to the baby and mother as it is a generally gentle exercise.
Swimming counters the back strain brought about by the weight of the baby, by strengthening muscles and offsetting the tendency to bend forward.
Walking
Besides being fun, walking is simple and every pregnant woman should not find it difficult to do (unless you have a high risk pregnancy).
Walking is known to strengthen the immune system, build body muscles, and help in burning fat and overall weight loss for that shapely body. It also helps the body release the feel good hormones – endorphins.
Zumba dance
If you were a fan of Zumba dance before the pregnancy, continue with the exercises but only do easy moves while adjusting to the growing belly.
