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For moms-to-be
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Mild exercises such as walking and swimming, during pregnancy, are safe and help withstand labour.
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FIT MOM-TO-BE: Exercise helps during pregnancy and post partum period.
EXERCISE IS a dicey subject for most pregnant women. For most, the pregnancy marathon is tiring enough without bringing exercise into it.
The common problems of pregnancy — morning sickness, mood swings, piles, varicose veins, tender breasts, constipation, backache, increased frequency of micturition and, above all, stress — leave a woman with little inclination or energy for physical activity. Doting family members treat the pregnant woman like an invalid — "someone with your condition must stay in bed and rest" and "you must eat enough for two," end up doing more harm than good. Yes, a pregnant woman needs to rest often, but she is certainly fit enough to do most household chores that do not involve lifting heavy weights.
Exercise is not only safe, but it also helps a woman withstand the physical and emotional storms of pregnancy and labour, and it also helps her recover faster afterwards. Research shows that physically active women are more likely to carry a baby to full term than sedentary women. And yes, a pregnant woman must eat more, but certainly not "enough for two". The correct figure is closer to an extra 300 calories per day, which is an increase of seven to 10 per cent over the normal diet.
What exercises are safe during pregnancy? Before you attempt any exercise, get the "all clear" from your gynaecologist. Some pregnancy-related conditions, including heart disease, pregnancy-induced hypertension, and diabetes, require special management that may involve bed rest. If you are otherwise healthy, take up any exercise that involves low-impact, moderate activity. Walking, as always, is the best exercise, but swimming and riding the stationary bicycle are safe activities too. Avoid exercises that raise the chances of having a fall.
Remember, as the pregnancy progresses, the centre-of-gravity shifts forward with the protruding lower abdomen. This makes the person more susceptible to falls. Opt for comfortable footwear even for walking around the house. High heels only exacerbate the centre-of-gravity shift. After the first trimester, avoid aerobic exercises that involve lying on one's back. The weight of the pregnant uterus can interfere with the blood flow from the lower extremities and can cause dizzy spells.
Do not lift heavy weights. If you must lift anything, make sure you do it with your knees and not with your back. Measure your heart rate while exercising. Stop when it hits 140 beats per minute, and never indulge in strenuous exercise for more than 15 minutes. Exercise at least thrice a week, with 30 minutes of moderate activity per session. Wear a supportive brassiere during the session, and drink plenty of water frequently. Avoid exerting yourself in extremes of weather, and stop if you feel pain or feel a dizzy spell coming on.
RAJIV. M
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