Fitness for Pregnant women
The best time to get fit is before you become pregnant, but it's never too late to start.
If you are already pregnant, the most important thing for you to remember is to start slowly each time you exercise and then to finish your exercise session as slowly as you began.
An exercise that is highly recommended during pregnancy is the pelvic floor exercise, which can be done at any time, wherever you happen to be.
Avoid intense exercises during pregnancy by all means.
Fitness in pregnancy
Dramatic changes occur in a woman's body during pregnancy and just after childbirth - exercising can help your body to adapt to these changes and keep you in top form for a healthy birth.
Many women suffer from back pain during pregnancy because of the postural changes caused by the extra weight being carried in the front of the body. Exercising to strengthen the back and stretching to release any tension can greatly help to relieve this problem. During the first half of pregnancy, any exercise that helps strengthen the abdominal area, together with those that help improve breathing, posture and alignment, will be invaluable, for example balance various breathing exercises and chest opener.
Cat and downward dog are particularly good for strengthening the back, while step ups, calf raises, hamstring stretch and leg lifts will stimulate the circulation in the legs.
After the 30-week mark, avoid any leg movements that require you to extend the leg to the side, opening out the hip joint. Head and neck exercises and shoulder and arm circles will help release tension and improve posture.
Hormonal changes within the body cause the ligaments to soften and the joints to become weaker and therefore high-impact activities, or those with intense jerky movements, are to be avoided as they risk causing damage to the joints.
After 30 weeks, when you are no longer able to lie on your back, try exercising lying on your side instead, using cushions to help support you.
An exercise that is highly recommended during pregnancy is the pelvic floor exercise, which can be done at any time, wherever you happen to be. Simply squeeze with the muscles of the pelvic floor, as if stopping the flow of urine, and hold for a few seconds. Repeat throughout the day, aiming at holding the squeeze for to seconds at a time.
Exercises to avoid
1. Intense stretching or resistance exercises using weights.
2. Scuba diving, water-skiing, diving and jumping into pools, or any other high-impact exercise with rapid, jerky movements.
3. Sprinting.
4. Cycling in racing position.
5. Any contact sports (football, wrestling).
6. Any strenuous exercise that raises your heartbeat above 140 beats per minute.
7. In later pregnancy (from 30 weeks onwards), avoid exercising lying on your back, or any movements that require you to extend the hip joints (e.g. squats).
Citations
Yvonne Worth, (2005).
Total Fitness: An individual exercise programme for men and women of all ages, U.K.:Parragon
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