Fitness for you and your unborn baby

By Patrick gerenge

Give me an honest answer to this question: if you are a woman who takes fitness training seriously and discover you are pregnant, do you:

• Decide to become inactive except for an occasional dip in the swimming pool?

• Refuse to allow your pregnancy to change any aspect of your life and continue exercising as before?

• Seek advice and settle for the middle ground, adapting your routine to suit your changing body?

Even though you answer yes to all three questions above, remember that just as every woman is unique, so is every pregnancy. If you had not been exercising before you conceived, now is not the time to launch into a vigorous fitness regime. If you were exercising regularly, say more than three days a week, you may continue but always get your doctor’s advice.

Below are general exercise guidelines for the good health of you and your baby:

• In the first trimester, a hormone called relaxin and progesterone is released and increases the flexibility around the mother’s joints. When doing stretch and flexibility exercises, do not stretch too far!

• In the second trimester, there is considerable weight gain, so the joints in the skeletal system have extra load and the centre of gravity changes due to the extra girth size. This obviously creates the extra strain and has a major effect on mother’s posture thus causing backaches and fatigue. Back strengthening exercises are key from the first trimester.

• In the third trimester, fatigue and awareness of body position when exercising is important. The mother has to be aware of what equipment will allow her to exercise effectively and safely.

• Midway through the second trimester to the third trimester, avoid any exercise on your back for more than 30 seconds. Exercising on your back for too long affects blood flow.

• Stay well hydrated through your exercise sessions.

• Do not become overheated or fatigued.

• Decrease the frequency of your workouts or rest more between sets during strength training routines.

The benefits are numerous

• Boosts self esteem.

• Increase endurance levels for labour.

• Your fitness can decrease your time in labour.

• Easier birth due to the infant being leaner.

• Quicker and easier return to pre-pregnancy weight.

• Increase the pain threshold for the mother.

• Improved posture and stabilization.

• Less prone to depression and stress that come along with pregnancy

As good as exercise could be, some women in pregnancy should not exercise. Women who suffer heart disease or lung disease must seek their doctor’s approval. Situations like second and third trimester bleeding, pregnancy-induced hypertension, preterm labour with present or previous pregnancies are no no’s to exercise.

As a general rule, pregnancy is not a time to take up exercise. Usually, most women who seek pre-natal exercise are those who already exercise. For the sedentary woman, taking up exercise could be a window of opportunity for a positive lifestyle change.

 

 

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