Remain active during pregnancy
By Anup Deb Nath

MANY women who have a good figure and a well-toned body find that the moment they get pregnant they stop all exercising and once they have delivered their baby they are very out of shape. In some cases they start exercising as soon as the doctor tells them to after the baby is born, and so they manage to get back into shape within a reasonable time frame. Others who leave the post-delivery exercising to a much later period find it tougher to get back into shape again than the ones who start earlier, but undoubtedly the ones who are best off are those who remain active right through their pregnancy as well. Of course you should not embark on any exercise routine before you check with your doctor and get approval on exercising while pregnant. Once you have been told there are no problems for you to do moderate exercise while pregnant, you should plan out a chart for yourself.

Exercising while pregnant is said to make pregnancy, labour and the recovery easier. "Medical experts agree that a physically fit mother- to-be has fewer complications during her pregnancy. Regular exercise during pregnancy can mean less weight gain, less swelling, fewer back problems, and less fatigue. Physical fitness also prepares a woman for labour and she has an easier time regaining her figure afterwards."

Careful exercise is a must during pregnancy, and you must be careful not to get over- enthusiastic and overdo it. Undoubtedly you cannot do all of what you did in your exercise routine before you were pregnant and you would need to work out on a simpler and better-suited routine to your condition. There are certain activities which should be avoided when you are pregnant due to the risk they have. Horseback riding, basketball, tennis and other such sports should be avoided. In the West women do moderate intensity aerobics, which are good exercises to keep you fit even while you are pregnant.

There some points to keep in mind:

You must check with your doctor before you start any exercise routine while you are pregnant.

If you have been exercising regularly before you were pregnant, try to remember that while you are pregnant it is not advisable to try to increase the pace or intensity of your workout.

Keep adjusting your exercise routine as your pregnancy progresses. Do not start exercising when you are pregnant if you did not exercise earlier.

It is not the best time to introduce your body to something new when it is already handling many changes of pregnancy. If you did not exercise earlier, wait till you have had your baby and the doctor says it’s okay before you start.

Remember to warm up your body very slowly and thoroughly before you exercise.

The hormonal changes in the body can effect the flexibility of your muscles and ligaments, making them more prone to injury easily. Try to avoid jumping or bouncing.

Wear well cushioned shoes and socks. Also remember that feet often increase in size due to the added weight on them and also due to swelling. So make sure that the shoes fit you comfortably.

Wear loose and comfortable clothing while exercising. Try to avoid letting your body overheat while exercising as the unborn baby lacks the ability to regulate its body temperature. Try to drink plenty of water while exercising which will help regulate your body temperature. The added weight carried during pregnancy places a strain on the back muscles and it is necessary to be very careful that you do not injure this part while exercising. Keep your knees soft or slightly bent while exercising and try to avoid exercises that make you arch or stress your lower back. It is important to remember to stop exercising if you feel dizzy, or if you start bleeding, or if you get abdominal cramps.

Try to remember that a healthy, fit mother will be more likely to have a happy healthy baby, and getting back into shape will be easier as well. But be sure to take your doctor’s advice before you set out on any exercise routine.

This feature was published on September 12, 1999