November 23, 2008 16:16 Published by Melinda Nicci 1 Comments

Exercise during pregnancy.

Exercise is not only safe during most pregnancies, but it may ease many pregnancy discomforts like nausea, leg cramps, constipation and will give you a more positive outlook. Exercising regularly can also shorten labour and recovery time.  You will be able to achieve a healthy weight gain whilst keeping your muscles toned. The exercises will also help in balancing your body and the change in the centre of gravity. Posture will also improve and your muscles will be able to cope with the increased weight. You will feel more energetic, and sleep better too.

Do.

1. Keep your heart rate at a moderate intensity. A good measure is if you can carry out a conversation while exercising.
2. Drink water before, during and after exercise.
3. Wear comfortable workout clothes that don’t restrict your rib cage. Wear a supportive sports bra too! (Or double bra, if you need extra support)
4. Build your strength. Focus on back, shoulders, chest and lower body.
5. Do pelvic floor exercises daily to maintain pelvic floor tone.
6. Do breathe properly while exercising, especially when lifting weights.
7. Do learn how to use your legs to get up from a lying position. (Roll and sit)
8. Avoid exercises that feel awkward or uncomfortable.
9. Report any unusual discomfort to your Doctor, and stop immediately.
10. Eat frequently and well. Eating 2-3 hours before a workout will minimise the exercise induced fall in blood sugar. Stay away from fad diets and supplements.
11. Make sure you get enough rest.

Don’t.

1. Don’t do any sudden jerky moves or twisting and rotating of the mid section, especially after the second trimester.
2. Don’t continue with exercise if you suddenly feel unwell, dizzy or experience any bleeding, pain, swelling or muscle weakness.
3. Don’t lift weights that are too heavy. Keep it light with high repetitions.
4. Don’t tackle any hi-impact sports in which you risk falling, or losing your balance.
5. Don’t “diet”, get enough calories from healthy food, and avoid empty high sugar and salty food. Eat unprocessed and fresh food wherever possible.
6. Don’t stretch to maximum; the relaxin hormone in your body can make you feel as if you are very supple, but this is hormonal and your muscles may not be up to it.
7. Don’t skip your workouts; it’s important that you exercise regularly and consistently.

Exercise after pregnancy.

By exercising regularly and having the all important time for your self, you will be taking the first step to getting back into shape. The exercises will result in a toned and healthy body, and you will feel more energised and better able to cope with the demands of motherhood. By targeting the areas of the body most affected by childbirth you will see an improvement in your body in a few weeks. You will feel great and look great!

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