You
should not be aiming to dramatically increase your fitness during
pregnancy. Instead look to maintain a basic fitness to make pregnancy
more comfortable, & to enable you to get back into exercising
more easily after birth. Adjust your programme as your pregnancy
progresses, & if yours is a low-risk pregnancy, & your doctor
approves, you can continue to exercise right up until your due
date.
Remember, there is no evidence to support the common fear that
exercise increases the risk of miscarriage or of congenital defects.
All available evidence indicates that continuing or starting
a regular exercise programme will not increase a woman’s
chances of going into premature labour.
As physical & emotional changes seem to overwhelm you, regular
exercise will make you feel better about yourself & more in
control of your changing body & raging hormones. A pregnant
woman who
feels positive about herself, will pass that feeling of well
being onto her baby – exercise is good for both of you!
1. Exercise comfortably, not intensely. Be aware that you have
less oxygen available for exercise. Stop exercising when you
feel tired, & don't exercise to the point of exhaustion.
2. Be consistent Exercise regularly - not intermittently. Exercising
three days a week is a good routine. Keep your exercise intensity
in the mild-to-moderate range, & don’t exercise for more
than 30 minutes at a time.
3. Drink plenty of water to keep you hydrated & prevent overheating.
Water is essential for virtually every function of the body.
Remember to drink especially before, during & after exercise.
4. Keep cool Don’t get overheated, especially in the first
3 months. Drink plenty of fluids before & during exercise, wear
layers of "breathable" clothing, don't exercise in
hot weather, & don't use a jacuzzi or sauna.
5. Stay comfortable Wear comfortable, cool, & supportive clothing
in layers that can be easily removed. Invest in a good sports
bra that fits properly & supports your breasts. The right bra
will
make an incredible difference to your comfort during exercise.
Make sure you have comfortable, supportive footwear.
6. Make sure you use correct posture when exercising.
7. Warm up & cool down slowly & gradually.
8. Eat well Be sure you eat an adequate diet that allows you
to gain 25 to 35 pounds over your pregnancy. Most pregnant women
require
an additional 300 calories a day. If you exercise regularly,
you may require more. Include plenty of carbohydrates in your
diet,
as pregnant women use up this fuel source more quickly during
exercise than non-pregnant women.
9. Keep your balance. Avoid exercises that could cause a loss
of balance & avoid activities that require jumping motions
or sudden
changes in direction. They may strain your joints & injure
you – find
your balance, & then move.
10. Don’t stretch excessively – the hormone relaxin
has made all your joints less stable.
11. Don’t exercise on your back for more than 30 seconds,
or at all if uncomfortable. This position can reduce blood flow
to the uterus. If you feel out of breath or uncomfortable when
on your back, simply roll on to your left side & relax, breathing
deeply. Also, avoid prolonged periods of motionless standing.
12. Keep aerobic exercise low impact – jogging is safe
but should only be done if you jogged before you were pregnant.
13. Yoga is fine, provided your teacher is trained in pre and
postnatal instruction. Avoid yoga classes in ‘hot’ conditions
& those using ‘power’ moves - & avoid the inverted
positions or positions that require spending long periods of time
on your back. Don’t stretch your muscles past their pre-pregnancy
range of motion (remember relaxin has made your joints more supple,
& they shouldn’t be overstretched)
14. Avoid some sports altogether. These include activities at
high altitudes & those that carry a risk of falling or colliding
with
somebody or something else, such as horse-riding, climbing, snow
& water skiing & scuba diving… use your common sense
& don’t take risks!
15. Above all, listen to your body, take frequent breaks and
only do what feels comfortable!
What Type of Exercise & How
Often
You
should aim for a balanced exercise programme, including both aerobic
exercise (when your body keeps moving & your heart
rate is elevated for a length of time) & resistance training
(to build
muscle strength).
Aerobic exercise could include brisk walking, low impact aerobics,
swimming & cycling. Try to do 20-30 minutes of aerobic exercise,
3-4 times a week, & choose something you enjoy! Reduce intensity
and/or duration as your pregnancy progresses.
Strength training will tone & shape your body & will build
up the strength & stamina you’re going to need for labour
& the months ahead. If you did this type of exercise before you
were pregnant, continue at a lower intensity, pay extra attention
to your posture & don’t work your muscles to total
fatigue.
Don’t be afraid of strength training, even if you’ve
never done it before. You won’t build big muscles, but you
will tone up & improve your physical strength. Weight bearing
exercise increases bone density, helping fend off osteoporosis
in later years. Correct posture & technique is vital
during strength conditioning exercise, especially when you’re
pregnant, so always consult a qualified trainer.
Pelvic Floor Exercises should form part of every pregnancy and
postnatal routine. These muscles are put under great strain
as your pregnancy progresses, & you need them to be as supple
& strong as possible for the birth (strong muscles stretch
much more
easily than weak ones!).`
To tighten your pelvic floor muscles, pull up as if you are trying
to stop yourself from urinating. Lift & hold for up to 10 seconds
& then gradually release. Do this five times. Try starting
at the back & move towards the front & do some sets of just
tightening
without holding.
