adminHeLLO gentle readers and welcome to yet another exciting topic which I know will catch the attention of all women who tend to run away from the gym simply because they are pregnant. Most pregnant women tend to sit back and eat as much as their cravings will permit them while gaining so much ‘baby fat’, which will be rather difficult to get rid of once the baby is born. My advice to you women is that exercise during pregnancy is not just good for you but for the baby as well. Therefore, the more active you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. As doctors say, it will also help you to cope with labour and to get you back into shape after the birth. It is however important to tell the instructor that you are pregnant.
As a qualified instructor, I know which exercises to recommend to you, depending on what stage you are in your pregnancy. I also know what intensity to advise you at the various stages. When you are pregnant, you need to try out exercises that will strengthen your muscles so that you can carry the extra weight of pregnancy. Exercises also make joints stronger, improve circulation, ease backaches and generally help you feel well. Abdominal or stomach strengthening exercises help strengthen the abdominal muscles and therefore ease backache which can be a problem in pregnancy. Pelvic tilt exercises and pelvic floor exercises help to strengthen the pelvic floor which is strained a lot during pregnancy. I would advise you to consult your health care provider if you need to exercise during pregnancy. If exercise is already a part of our life, you may be able to keep up with certain routines and adapt them as you grow. Your heart rate should be kept under 140 beats per minute and avoid overheating, especially in your first trimester. Let me highlight on some exercises that are good for you and some that must be avoided whilst pregnant.
Swimming and water aerobics have been proven to be the safest exercises when pregnant. They keep your body toned without adding weight and stress to your joints. When swimming, you will be raising your heart rate and enjoying a safe cardiovascular exercise that is not likely to cause overheating. If you are planning on going away for the holidays, scuba diving and water skiing should be avoided because the body has no protection against decompression sickness and gas embolism (gas bubbles in the blood stream).
Walking is also very beneficial and safe for your body. It is easier on your knees than running and can be easily worked into your schedule. Make sure that you start slowly and stretch well before you begin. Like any other exercise, you need to set realistic goals and wear good shoes in order for you to decrease your risk of falling or exerting pressure on your feet. If you are already in a habit of running or jogging, you can continue doing so but however, I advise you to speak to your doctor so as to avoid unnecessary complications. If you do run, make sure you are well hydrated and wear good running shoes. Yoga has a long standing reputation for relieving stress and pressure on your body. Most forms of yoga will however be safe for you and your baby, as long as they are not excessively rigorous. During pregnancy, you should however avoid lying flat on your back for extended periods of time and try not to overstretch. Pilates helps maintain your abdominal muscle tone, which will support your growing belly, minimise back pain and give you more oomph for pushing during labour. Lying on your back is however not recommended unless you use an angled foam spine support to keep your head higher than your belly.
Bicycling especially on a stationary bike is great exercise since you have less of a chance of falling. The best thing about biking is that the bike supports your weight so there is less stress on your body. As you grow, your centre of gravity is shifting and as your abdomen grows, it can put a lot of stress on your back so you should start slowly and do not ever exert yourself.
Dancing is also good for pregnant women, as long as they avoid a lot of spinning, leaping and jumping. I have trained a lot of pregnant people and have noticed that it is difficult for them to keep their balance during aerobics training so as the pregnancy grows; you need to be very careful, unless you are taking aerobic classes specially designed for pregnant women. As I said before, scuba diving and skiing are not recommended for pregnant women because they also could result in abdominal trauma. Horseback riding involves a lot jolts and quick movements which can really hurt you and your baby and you are also at a risk of falling. Other exercises to avoid are ; judo, kick boxing, Tae-bo and gymnastics.
Siba Guzha, fitness trainer at Body Focus Gym Executive, Meikles First Floor, Mutare. Contacts: 0772 789 110/ email [email protected]
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