|
EXERCISE & PREGNANCY
If all is well with your general health and your Dr has given you the go ahead to commence exercise then that in itself is fantastic news because some unfortunate others may have specific reasons why they need to abstain from a workout regime. Realistically before you actually become pregnant is by far the best time to look at your lifestyle and make the relevant changes in order for you to prepare for a healthy addition to your family, but usually its an after thought. So how will getting into shape benefit you personally?
BEFORE PREGNANCY:
Develops strength, stamina, and cardiovascular health which can be achieved from a simple exercise program such as walking for 20-30 mins at a reasonably fast pace for 3 times per week. Be aware though that excessive amounts of exercise can lead to fertility problems but the moral of the story is to stay active, but don't overdo it. To improve your chances of getting pregnant, it's important for your partner to take care of himself too, so why not exercise together seeing as pregnancy involves the both of you.
General advice:
a. If you’re overweight prior to starting a family, try to lose weight before you start trying;
b. If you’re underweight, it may be easier to get pregnant if you reach a healthier weight and
c. Once you start trying to get pregnant, don’t try to lose weight as you could harm your baby.
BEFORE AND DURING PREGNANCY:
1. Exercise before you are pregnant can give you an all round better feeling due to the changes in your brain chemistry which stimulates endorphins and;
2. Exercise can provide you with a better sleeping pattern but more importantly can reduce your stress levels which can ultimately improve your chances of getting pregnant as stressed women may have irregularities with their periods and ovulation;
3. Specific exercises can prepare you to not only carry your baby which incidently can add up to over 20Ibs before 8 months, but don’t forget the diaper bag, the baby carrier and all the other infant accessories too;
4. Exercise during your pregnancy can help you better withstand the rigors of labor and delivery as the process of delivery requires energy, stamina, and determination but in general a good exercise program can increase your readiness for this amazing journey.
5. Consider how much you exercised before you became pregnant, as this is not the time to break any of your previous fitness records. There's also no reason why you shouldn't be able to continue on the same level as before, especially for the first trimester;
6. You can certainly still enjoy many activities such as dancing, swimming, water aerobics, yoga, pilates, biking, or walking especially swimming as it gives you welcome buoyancy;
7. A combination of cardio, strength, and flexibility exercises are also advisable but you should avoid bouncing and very active sports;
8. Even if you have never exercised before, most programs can be undertaken safely but the most important thing is to listen to your body. If it feels like too much reduce the intensity, especially if you suffer from morning sickness so be aware of your limits;
9. Maintaining fitness during your pregnancy will prepare your body for an easier time of rebounding back to the way you want it and there’s no reason why you can’t get it back to it’s old shape. Keeping off unnecessary weight gain during your pregnancy ultimately makes bouncing back easier and
10. Many women become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes so it may be easy for you to lose your balance, especially in the last trimester.
Getting started:
As mentioned previously, always talk to your doctor before beginning any exercise program and once you're ready to get going start gradually. Even 5 minutes a day is a good start if you've been inactive and add 5 minutes each week until you can complete 30 minutes. You should dress comfortably in loose fitting clothing and wear supprotive shoes and a supportive bra for protection. Drink plenty of water prior to exercise to avoid overheating and dehydration, this is more important if you live in a hot country whereas on hot and humid days if you go for a walk you should go early in the morning, late at night, inside a gym or even in an air-conditioned mall.
If your planned exercise session is going to be longer than 15 minutes you should also drink additional liquids during and after. The idea is that you should get into the habit of drinking even if you are not thirsty because thirst lags behind the body's need for fluids. The most important rule is that if you are sick you should skip exercise altogether but above all as mentioned previously, listen to your body and if it feels like too much just simply take it down a notch. It goes without saying that you should avoid any contact sports at all times i.e. judo, ice hockey, horseback riding etc and be extra cautious of any activities where you may get hit in the stomach. Having said that some people who take part in these sports competitively often continue well into their pregnancy but they are in the minority. Most doctors and midwives will also recommend giving up cycling outdoors, especially after the second trimester.
The pelvic floor exercises will support your bladder, uterus, and intestines and are therefore very important. The added weight of the uterus during pregnancy can stretch out that pelvic floor, causing either the intestines or bladder to drop down. Within your daily plan you should involve contracting and releasing your pelvic floor muscles (as if stopping the flow of urination) and you should endeavour to tighten and relax the muscles several times a day.
RECOMMENDED EXERCISES:
Walking – hailed as one of the best cardiovascular exercises for pregnant women, as walking not only keeps you fit without jarring your knees and ankles but it is safe and will continue to be throughout the nine months of pregnancy. Walking can easily be built into your day to day schedule because it's easy to vary the pace, add hills, and add distance, especially if you have access to a treadmill. If you're just starting, begin with a moderately brisk pace for a mile or so for a minimum of 3 days a week. You should aim to add a couple of minutes every week, gradually increase the pace and eventually add hills to your route. Whatever your fitness level you should always start slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down.
Swimming – also hailed as one of the best and safest exercises for pregnant women as it is ideal for exercising both large muscle groups i.e. arms and legs and provides good cardiovascular benefits. As mentioned previously swimming allows expectant women to feel weightless despite the extra weight of pregnancy.
Pilates - great exercise for your physical and mental health as pilates combines strength training with unique breathing and posture techniques, for that total-body workout. Remember to look for a prenatal class though where the classes are tailored to pregnant moms.
Yoga - uses stretching techniques to help maintain muscle tone and keep you flexible with little if any impact on your joints and breathing techniques to calm your mind, also remember to look for classes that are tailored to pregnant moms.
Dance - you can get your heart pumping by dancing to your favourite tunes in the comfort and privacy of your living room or in an organised class. You should steer clear of dance movements which call for you to leap, jump, or twirl and you should avoid sudden changes of direction, just gentle dancing and again avoid over heating.
Low-impact aerobics – yet again, if you manage to sign up for a class specifically designed for pregnant women, you will get to enjoy the company of others just like you, and you can of course feel reassured that each movement has been deemed safe for you and the baby.
AFTER PREGNANCY:
It is very possible to get back to your pre pregnancy weight but it is ultimately advisable to leave exercise out of the equation until about 6-8 weeks after delivery.
Tips to establish a post pregnancy fitness routine:
1. Before beginning an exercise routine give consideration to how much you exercised before you gave birth, before you became pregnant and of course the type of birth you experienced, and your overall health now!
2. Remember that exercising gives you more energy and many of your considerations will be similar to the ones mentioned above i.e. wear adequate clothing, drink plenty of water
3. If you plan on a schedule of 20 - 40 minutes, 3 - 5 times a week you won’t go far wrong but any personal trainer will advise you that you will get better and quicker results if you combine aerobic activity (especially interval training) with strength training. These 2 components combinedwill help boost your metabolism and speed up the weight loss process substantially.
4. It also goes without saying that you should combine a healthy diet with exercise but talk with your physician about a good caloric intake for you and remember that if you are nursing you are going to need to add some calories and
5. Your motivation will be the key to success so if you need support, try to find another new mom or join a group.
Exercise ideas:
• Exercise that involves your baby, such as walking or running with a baby stroller;
• Exercise videos that can be done while your baby is sleeping;
• Check out your local health clubs to see if they offer postnatal exercise classes and of course see if they have a well-staffed creche where you would feel comfortable leaving the new baby.
• Obtain support from your family so that you can work out a schedule with the dad or even the grandparents, so that you have time for exercise while the baby is well taken care of.
Dubai based Wayne Lambert is an exercise therapist, a personal trainer and a master life coach who specialises in weight consultancy and performance coaching and can be contacted on info@wholebodyworkshop at any time should you require further assistance.
 |
