The Basics
Can pregnant women exercise? Let’s look at the term exercise. Walking
is one of the best forms of exercise so yes, most women can exercise but with some
modifications to their program throughout their pregnancy. Exercise is beneficial
to mothers and babies and women who exercise regularly prior to becoming pregnant
can continue to do so with some minor modifications. Women who start an exercise
program when they become pregnant need to get their doctor’s permission first. Don’t
overlook this, it is really important.
The first trimester can be a very physically tiring time for a mom due to the energy
expended with changes occurring in her body and the development of a baby. You need
to listen to your body and rest when you can. A brisk walk once or twice a week
may be all you are able to do and that is more than fine.
All ‘moms to be’ need to avoid exercising in hot, humid environments especially
during the first trimester – a time of greatest risk to the developing baby. Avoid
saunas and steam baths as these increase your core body temperature.
THROW AWAY YOUR HIGH HEELED SHOES!!!! And get into flatties. Apart from cutting
off the blood flow to your feet, your centre of gravity begins to change and you
can overbalance as well as aggravate lower back pain and increase the incidence
of sciatica.
You need to avoid exercises lying on your back after the first trimester as this
can limit the blood flow to your baby. Due to the release of relaxin (a hormone
that relaxes the ligaments of the pelvic girdle and abdominals) and progesterone,
it is important to avoid deep wide squats, lunges, jumping and activities involving
a rapid change in direction. Because of relaxin, don’t overstretch but stretch gently
and slowly. Conventional rectus abdominal work is not recommended as up to 30% of
women can get a separation of the abdominal muscles. Maintain deep abdominal bracing
exercises that your trainer or physiotherapist can show you.
In the second trimester or the ‘honeymoon period’ many women feel great. You may
well be able to change your exercise program during this period.
During the third trimester most women feel more fatigued with the weight of their
growing baby. This is the time for gentle walks, stretching and catching up on some
rest.
Things to Look Out for While Exercising
Blood sugar levels can change rapidly in pregnancy, so a good idea is to eat low
glycaemic carbohydrates about an hour or two before you exercise. This includes
things like an apple, or a banana. If you feel faint or dizzy, slow down or stop
exercising and reach for a carbohydrate snack.
Make sure you warm up and cool down slowly and always stretch gently. Stop exercising
if you experience any of the following:
- Vaginal Spotting or Bleeding
- Joint pain
- Headache, blurred vision or visual changes
- Dizziness
- Faintness
- Abdominal pain
- Breathlessness
- Low backache
- Sudden escape of fluid from the vagina
- Changes in baby’s movements
Make sure you call your doctor or hospital at any time if you are concerned.
Wear a good supportive cotton bra while exercising.
Maintain a nutritious food intake and keep well hydrated.
In regards to heart rate, varying schools of thought can be presented but as a midwife,
I recommend a mom should be able to maintain a comfortable conversation while exercising-not
too hard. Generally, this may be at 140bpm and less. One of my moms in my research
study said:
You have the rest of your life to get fit, so enjoy your baby!
The term exercising for 2 is NOT correct. Let your baby grow and develop normally.
When you have given birth, then you can focus on your own fitness levels being aware
of the guidelines established on my website for breastfeeding mothers.
Mom to Be Workout
Equipment Required
- You
- Bottle of Water
- Hat and Sunscreen if outdoors
Weight training is very important for developing strength to carry baby and for
support for the growing breasts. Train these body parts on alternate days and aim
for twice in two weeks.
Chest and Arm workout
Try to perform 8-12 reps and 1-3 sets.
- Sit on a park bench or sturdy stool. Now with your back to the bench, position your heels 50cm to 1m (2-3 feet) in front of you on the floor.
- Grip the edge of the bench with an overhand wide grip (palms facing the bench)
and push yourself up so that the arms are fully extended and perpendicular to the
floor.
- Bend your arms lowering your body towards the floor until your upper arms are
parallel to the floor.
- Push back up to the starting position.
Stretches for arms
Try to perform 8-12 reps and 1-3 sets.
- Keep elbow parallel to ground
- Gently pull your arm across your body, using one hand to gently pull your arm
towards you.
- Hold 15-20 seconds and repeat other arm
Stretches for chest
Try to perform 8-12 reps and 1-3 sets.
- Position yourself beside a doorway with your arm raised and your hand and wrist
resting against the door frame
- Lean forwards, look the opposite way and use the doorway to apply a stretch to
the muscles across the front of your chest and your arm
- Hold 15-20 seconds
- Repeat on the other side
- Advanced stretch-rest your elbow and hand on the door frame and perform the stretch
gently.
Monica Rich, from Prenatal Plus Health and Fitness, has provided this article.
