As I am about to go on maternity leave, I
have chosen to remind my readers about the importance of exercise during
pregnancy. Please also see the newsflash below.
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.
References
http://pregnancy.about.com/od/symptoms/qt/backsleeping.htm
