Pregnancy is no disease; get moving

Many pregnant women and their “special advisors” believe that once a woman gets a positive pregnancy test it’s time stay away from exercising. Well modern science tells us that you will rather be doing both mother and baby a great disservice if you avoid physical activity.

If your doctor has not requested that you rest in bed exclusively then come along with me on this two-week journey. We will discover what is ideal for pregnant women, discuss their warning signs and teach some moves that are ideal. Talk to your doctor before starting an exercise programme especially if you were inactive before the pregnancy.

I am sure it’s now an open secret that exercising may even make you more fertile since your whole system is functioning better. Though exercise has been touted as a wonder-pill, it has its limitations and will not be able to open blocked tubes for instance. Some women have major health challenges during pregnancy and may only exercise with professional supervision.

DEMYSTIFYING EXERCISE DURING PREGNACY

Many people will cringe when ever they see a pregnant woman exercising especially when doing weight training. There are no absolute contraindications. The most important point is to listen to one’s body and not overdo things. If you were doing the marathon before getting pregnant you may continue walking or even jogging long distances once you feel well. If it feels odd stop immediately. This is no time to try breaking your own records. When in doubt do less or talk to your doctor.

If prior to getting pregnant you abhorred exercise in every form, you can still do something to make you healthier, make labour easier and recovery after delivery faster by starting an exercise programme. Walking on a flat surface should be a good start point.

I am not sure how the magical heart rate of 130 beats/minute came into being. Everyone is different and we should do away with the fear that we should not exercise beyond a heart rate of 130. The smart thing to do is to exercise in moderation. You should be able to carry on a conversation while you exercise, if at any point you are unable to do so then reduce the intensity or stop.

The body produces hormones during pregnancy that may make joints more lax. This is to assist labour and delivery. While stretching please do not go beyond your pre-pregnancy limits even though you may find it is much easier to do so. This can lead to injury.

GUIDELINES

Following the steps below will ensure exercising safely, and reducing discomforts such as back pain while improving sleep and making labour much easier:

1. Always exercise in a well ventilated area. Avoid extreme heat

2. Drink water before exercising, sip during and drink some more after.

3. You should have eaten at least one hour before exercise.

4. Take breaks to rest while exercising.

5. Ensure you do not hold your breath during exercising. Breathe normally.

6. Avoid lying flat on your back to exercise after the first three (3) months of pregnancy.

7. Stay on the ground at all times – avoid exercises that require you to jump such as skipping.

8. When doing exercises that require standing, widen your stance to ensure there is plenty of room in the pelvic area for the baby. This is more important in the second and third trimesters that from the fourth month.

9. Whenever you need to stand to exercise consider holding onto a chair to maintain your balance. This is even more important if you need to lift one foot off the ground.

10. Ensure you wear the appropriate footwear. This will help you maintain your balance as well as remain comfortable.

WHEN TO STOP EXERCISING IMMEDIATELY

1. Bleeding or spotting

2. Fluid leaking through the vagina

3. A history of miscarriages

4. Premature births or early labour in the past

5. Your doctor has informed you that you have a weak cervix

If you experience the above or dizziness, headaches, ankle swelling or any discomfort, it may be time to stop and seek medical advice but it does not necessarily mean you will not be able to exercise again.

Walking is certainly a great way to start and next week we will discuss the place of Kegel’s exercise before, during and after delivery, the role of stretching during pregnancy, exercises and equipment that are safe during pregnancy and the place of exercising with weights when you are expecting your bundle of joy.

AS ALWAYS LAUGH OFTEN, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)

*Dr Essel is a medical doctor and is ISSA certified in exercise therapy and fitness nutrition.

Thought for the week – “Most exercises are safe during pregnancy as long as you exercise with CAUTION and do NOT OVERDO it.”

Dr. Kojo Cobba Essel

Moms’ Health Club