Keeping fit during pregnancy

By

Ministry of Health

A combo photo shows a series of exercises that is safe for pregnant women

Staying fit during pregnancy is an important part of feeling your best.

In the past there were many beliefs about pregnancy and exercise that have now been proven to be untrue.
In fact if done properly, it has been found that regular exercise will promote an easier pregnancy and possibly a faster and less painful delivery.

Benefits oF Exercise During Pregnancy:
--Increased energy, strength, stamina fitness levels and muscle control.
--Enhanced circulation and flexibility.
--Reduced effects of biomechanical changes to your body.
--Reduced discomfort from water retention, stress, tension, depression and excessive weight gain.
--Minimise stretch marks, varicose veins, abdominal separation and hyperventilation.
--Minimise postpartum depression or the "Baby Blues".
--Increased relaxation.
--Improved calcium absorption.

Note: Consult your doctor to ensure that any selected exercise is safe for you and your baby.

Things to Avoid When Exercising During Pregnancy:
- Rigorous bouncing
- Arching your back
- Poor posture
- Dehydration
- Strenuous movements
- Sitting past 45 degrees

Activities You Can Start During Pregnancy:
- Low impact aerobics

- Cycling / stationary bike
- Rowing machine
- Stairmaster / stair climbing
- Swimming
- Walking
- Light Weight training

Safe Ways To Stay In Shape:

- Avoid injury or overexertion by taking part in low to moderate exercises.
- Stay consistent. Exercising three days in a week is a good routine.
- Take it easy. Avoid activities that require jumping motions or sudden changes in direction. This may strain your joints and injure you.

Watch your back. After the first 12 weeks avoid any exercise that require you to lie on your back. Also avoid long periods of motionless standing. Both actions can reduce the blood flow to the uterus.

Don't overexert yourself. Stop exercising if you feel sick, tired or dizzy - and don't get so breathless that you can't speak.

Keep your balance. Avoid exercises that cause a quick loss of balance or mild trauma to the abdomen.

Have a good healthy diet. Be sure you eat an adequate diet that allows you to gain about 12.5 kilogrammes over the nine months. Most women will need to eat an extra 300 calories which should be healthy nutritious calories sourced from a well balanced diet.

Drink up! Drink plenty of water to keep you hydrated and prevent from overeating.

Get comfortable. Wear comfortable, cool and supportive clothing.

Keep cool. Be mindful not to get overheated. On hot humid days choose to exercise at the gym or go for a swim.

Avoid certain sports. When pregnant you should avoid certain sports that are associated with the risk of falling or colliding with other participants such as netball, volleyball and running.

(Ministry of Health Public awareness Programme)

Source: Weekend, 18 October 2008