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Exercise During Pregnancy

Even if you are not exactly an athlete, it is likely that some form of exercise has become part of your life. So why should pregnancy change all that?

An exercise programme can make you feel as though you are taking positive steps to improve your health and that can help to boost your self-esteem. Gentle exercise can help you to minimise the irritations of pregnancy. It can ease backaches by strengthening the muscles in your back and thighs, and it can reduce the likelihood of constipation by encouraging movement in your intestines. Exercise releases the natural 'happy chemicals' endorphins that can increase your sense of wellbeing.

Many studies have suggested that exercise during pregnancy helps shorten labour and birth - and believe me, it's not called 'labour' for nothing! Anything that helps shorten the time between going into labour and giving birth is a good thing. Trust me.

One of the things that you need to determine before you get started is where you are fitness wise. If you have been very active before and are participating in an activity that is safe for pregnancy, generally you can continue to participate. However, most women are not able to maintain the same pace that they did before the pregnancy, so keep that in mind.

Pregnancy suddenly brings your health into sharp focus: you are building a new human being. If you previously were a couch-dwelling, burger-munching beer monster this is not the time to take up a new vigorous sport, but there are many types of exercise you can begin while pregnant, even if you were previously sedentary: walking, swimming and specialized pregnancy exercise classes.

HOW DO I GET STARTED?

Always talk to your doctor before beginning any exercise programme. If you have any existing medical condition, a history of premature labour or are having a multiple birth, only the gentlest of exercise is suitable for you.

If you're just starting, begin gently and pay close attention to your body's signals. If you feel tired, or your heart is pounding, or you have a pain anywhere, your body is saying it's had enough. Take a friend walking with you. If you can hold a conversation as you walk, that's great. If you are too puffed, you are working too hard. Make sure you don't get too hot as you exercise because temperatures greater than 39°C (102.6°F) can potentially cause problems with your developing baby, especially in the first three months. If the weather is hot, exercise in an air-conditioned place or wait until late afternoon or early evening.

BODY CHANGES THAT MAY AFFECT EXERCISING

In pregnancy your respiratory rate is increased. Your body works harder to supply oxygen to your baby. This can make you breathless.

As your womb grows, your lower back becomes more curved, giving you the classic pregnant posture. This, along with the increased weight of your boobs, causes your centre of gravity to shift. It makes you more likely to fall, so be careful.

During pregnancy, your body releases a hormone called relaxin which works to loosen the joints of your pelvis to make it wider as your baby is born. This makes other joints relax and increases the risk of sprains and muscle pulls. Make sure you warm up and cool down thoroughly.

Your blood volume increases by a whopping 40% in pregnancy to carry nutrients and oxygen to your baby. This increase can cause light-headedness so be careful not to rise too quickly. If you repeatedly feel giddiness or breathlessness, consult your healthcare provider. You may be anaemic.


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