Although you may feel very tired and uncomfortable during
pregnancy, exercise – believe it or not – can help you to
feel better, keeping you fit and strong and helping to manage your weight. By exercising during your pregnancy, you
will also find it easier to regain your pre-pregnancy physical fitness. There
are, however, some important points to be considered to ensure safe exercise
for both you and your baby.
If you were participating in a regular exercise programme
before falling pregnant, then you can generally continue with a similar
programme for the first trimester. If you were not physically active on a
regular basis before you became pregnant, then you need to start off very
slowly and some guidance may be necessary. Either way, you must check with your doctor before starting an exercise
programme, as each person is different and every pregnancy is unique!
During the first trimester, one can generally continue at a
similar exercise level to what you were previously doing, although the
intensity level may need to drop. Keep your heart rate below 140 beats per
minute! Abdominal exercises can be done as usual. Because you will probably
feel more tired when you are pregnant, adjust your cardiovascular and weight
training to a comfortable level.
During the second trimester, light weight exercises can
still be done, although you should avoid lifting weights above your head, as
this increases your already elevated blood pressure. Avoid abdominal crunches
and exercises performed lying flat on your back. Prolonged time on your back
causes your heavier uterus to put pressure on the vena cava, the vein that
returns blood from your lower body back to your heart. This interference with
blood flow can make you feel dizzy. Cardiovascular exercise should continue,
although the intensity must be decreased according to how you feel. Don’t do
any running, jogging or other activities that will impact on your joints.
Walking, swimming and cycling are best. It is important to always remember to
keep your heart rate below 140 beats per minute. Stretching and breathing
exercises can also be done. Always remember, depending on how quickly you’ve
grown, do what is comfortable for you.
During the third trimester, you will start to feel much more
uncomfortable and tired as the baby grows. Do what you can manage comfortably during this final stage.
Cardiovascular exercises – walking, cycling, and swimming – can be continued,
still keeping the heart rate below 140 beats per minute. Keep exercise sessions
to a maximum of 30 minutes, as the increased blood flow associated with exercise
can induce contractions if prolonged. Avoid heavy weights and movements that
involve changing direction quickly. During pregnancy, your body releases a
hormone called relaxin, which causes
the ligaments around your pelvic joint to become lax, allowing for more space
for the baby to be born. Because all the joints become more lax, the risk of
spraining a joint, such as the ankle, increases. Therefore, it is important to
wear comfortable shoes at all times and avoid uneven surfaces that could cause
falls.
Kegel exercises
can be done to strengthen the pelvic floor muscles, which help to minimize
bladder leaks, a common problem during and after pregnancy. These exercises are
easy to perform and can be done anywhere and anytime.
Lower back pain
is a common symptom experienced during pregnancy. Due to the development of
your stomach in front, your centre of gravity shifts and it puts a lot of
strain on the lower back. If your lower back muscles aren’t strong enough, you
will struggle as your baby grows. A Biokineticist can provide appropriate
exercises to strengthen these muscles and, therefore, manage this condition.
Tips to remember:
·
Keep your heart rate below 140bpm at all times.
·
If you feel out of breath, slow down.
·
Wear comfortable, loose clothing with proper
shoes to support your ankles.
·
Exercise in the morning or evening when it is
not too hot.
·
Avoid jerking movements.
·
Avoid lying on your back for too long.
·
Exercises sitting on a big ball are usually very
comfortable, but avoid bouncing.
·
Listen to your body – it will tell you if you
are doing too much!
Stop exercising if you experience any of the following:
·
Vaginal bleeding
·
Dizziness
·
Faintness
·
Shortness of breath
·
Contractions
·
Nausea
Speak to your doctor before exercising again.
As I have already said, each person is different and every
pregnancy is unique, so it is important to consult your doctor before starting
any exercise programme! If you are struggling to start or maintain an exercise
programme during pregnancy, consult a Biokineticist to assist you with safe and
appropriate exercises for you and your baby.
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