FITNESS
good health
 For a fit pregnancy
Contrary to the popular belief, a workout regimen during pregnancy can be beneficial for the mother. But check with your doctor first
Nawaz Modi Singhania Nawaz Modi Singhania

over and over again, we've seen women look just as good, if not better, after childbirth. If you put in the effort, it can be done. By working out diligently and safely, improving eating habits, increasing rest, eliminating bad habits and receiving adequate prenatal care, a pregnant woman can become healthier than ever before.

Women are often unaware that pregnancy, labour and delivery are like training for and participating in a major athletic event. All organs and systems are affected. These are stressed enormously in preparation, formation and growth of the baby.

Did you know that the uterus enlarges 10-15 times within the span of 36 weeks? No other muscle or organ has such a fantastic ability to grow in such a short space of time.

Achievable goals during pregnancy

Cardiovascular fitness can be maintained and even improved during pregnancy. One will enjoy greater levels of energy to get through the day.

Muscular strength can be increased during pregnancy, thereby automatically reducing the risk of injury.

Posture can be substantially improved by developing the musculoskeletal system. Strengthening the abdominals counteracts lordosis, which is a common postural deviation during pregnancy.

Flexibility is an attainable and a desirable goal during pregnancy.





Exercise contributes towards improved endurance or stamina, which is a great asset during labour
Exercise contributes towards improved endurance or stamina, which is a great asset during labour

Psychological well-being

Improved self-image and body image are easily met when pregnant women exercise in a supportive environment. It is important to avoid excessive weight gain, but to learn to cope comfortably with the healthy increase in body weight. This will prevent the pregnant woman from feeling alienated from her body. Exercise also reduces anxiety and stress.

Exercise and the birth process

There is no scientific evidence available to corroborate the view that exercise will ease labour by making it less painful or shorter, or that the risk of complications will be diminished.

However, exercise contributes towards improved endurance or stamina, which is a great asset during labour. One is better able to use the correct muscles, apply the right amount of pressure, and to effectively relax those muscles which are not directly involved in the different stages of labour.

Exercise also increases ones awareness of correct breathing, and its impact on muscular efficiency. This is of great aid to a woman's management of her own labour. Finally, exercise helps you regain your original shape and size much faster post-pregnancy, than if you didn't exercise at all.

Consider carefully

Although pregnant women are not weak, fragile creatures, many issues need to be understood and considered, and alterations made accordingly.

Physical work capacity will decrease during the first trimester, increase during the second (although not to pre-pregnancy levels), and then reduce again in the third.

As hormone production (estrogen and progesterone) increases, one may feel nauseous, irritable, experience dramatic mood-swings or feel just plain God-awful.

At the end of the first trimester, even when at rest, the heart has to work 40 per cent harder than usual. The heart rate increases by 10 beat per minute, and that's a stupendous 14,000 extra times each day.

As a result of all of this, your blood pressure may become higher, and your body temperature will increase.

As the baby grows bigger and becomes heavier, the centre of gravity will constantly be changing. The pregnant women may find that their balance is off, and that they feel awkward and clumsy. As a result of the internal organs shifting or being pushed out of the way, you may find the pressure on your bladder mounting, and you might need to get to the bathroom more often than before.

The body releases a hormone called relaxin during pregnancy, which results in ligament, muscle, tendon and joint laxity. This is essential in order to accommodate the growing foetus. So you may find that you're more flexible than ever before.

Breasts may become very tender as a result of the new vessels and ducts that are developing.

These (and more) changes warrant attention as they can make one more vulnerable to injury. Prenatal exercise must be designed to meet these special needs.

For starters

Here are a few simple exercises you can begin with.

While lying down on your side, lift the outer leg up as you breathe out, and lower it, without allowing it to touch the lower leg, as you breathe in. Make sure your hips stay properly aligned, one on top of the other at all times. The exercise can be done either by using resistance tubing (as seen in top picture), or by using strap on weights above the knee caps, or even with no weights or strap-ons at all. Begin by doing two sets of eight on each leg. This exercise strengthens and tones the outer thighs and hips.

To work the abdominals, sit with your knees apart and bent, arms extended out parallel to the floor, slowly roll back halfway from sitting up and lying down. Keep the chin close to your chest and your spine rounded. Return back to the upright position. Start by doing this six to eight times, and then gradually build it up to 15.

However, nothing should be done without the knowledge, consent, and written medical clearance of your gynaecologist. Also never do anything without a qualified trainer present at all times.

— The writer is a Mumbai-based fitness expert. For more info visit www.bodyart.in

Dos and Don'ts

The following guidelines aim at making your exercise sessions more comfortable and effective, while focussing on safety.

See your gynaecologist: Always consult with your doctor or gynaecologist before you embark on an exercise programme. Get his/her recommendations or restrictions down as far as exercise goes.

Always warm-up and cool-down: A minimum of 5-7 minutes for both a warm-up and a cool-down are essential. Include limbering and whole body moves along with stretches. The warm-up will help you stretch out, and get the heart, lungs and muscles ready for exercise. It's also a very important tool in injury prevention. The cool-down helps you stretch and relax the muscles you have worked hard, while eliminating the waste products of exercise from your system.

Don't put up with pain or discomfort: Pain and discomfort are signs to stop. Listen to your body. Remember that a change in the baby's position can also make an exercise comfortable at one point in time and uncomfortable at another.

Breathe: Never hold your breath. Doing this can raise your blood pressure, cause headaches and dizziness, and put too much pressure on the abdomen. Breathe freely, deeply and regularly.

Heart rate: Low to moderate intensities are preferred during pregnancy. Never go high on intensity. This can lead to serious damage. Your heart rate range is best worked out and monitored in conjunction with your physical trainer.

Trainer: Ideally, let a well trained, qualified fitness Instructor tailor an effective, low impact workout for you. They will make many changes and modifications, like eliminating all cross body moves, as the abdomen interferes, and all forward bending moves as they may cause dizziness. Hyperflexion of the joints, such as deep knee plies will also be avoided, as the increased joint laxity we discussed earlier can lead to joint damage, if one is not careful.

Finally, remember to do what you comfortably can. Don't try and compete with your former self. Do as much or as little as your body comfortably allows.





HOME