Are you pregnant? Then embrace exercise!

Although some of them may be apprehensive about the notion of exercising, it has been seen to help more women than not. Dr. Raul Artal, Chairman of obstetrics, gynecology and women’s health, St. Louis University School of Medicine, in a write entitled ‘Exercise may benefit both mother and child’, says that, “We know that women […]

Although some of them may be apprehensive about the notion of exercising, it has been seen to help more women than not.

Dr. Raul Artal, Chairman of obstetrics, gynecology and women’s health, St. Louis University School of Medicine, in a write entitled ‘Exercise may benefit both mother and child’, says that, “We know that women who exercise during pregnancy have less chance of developing certain conditions like gestational diabetes. Not only that, exercise maintains musculoskeletal fitness. Women can cope with the anatomical and physiological changes of pregnancy better when they are in good shape. They also tolerate labour better and recover quickly from delivery.”

“Many women do not realise the benefits of exercising during pregnancy”, says gynecologist, Dr. Dalhatu Salihu.

“Exercise during the pregnancy is like a wonder medication. It is a mood and sleep booster asides the fact that it reduces boosts aches and pains and prepares the mother for the birth of the child. Regular exercising strengthens muscles and builds endurance, and makes it much easier to get back in shape after your baby’s born.”

He also informed that, “After consulting first with your doctor on what exercise program suits you, and knowing the rules of safe exercise in pregnancy, with ideal workout routine your heart pumps right, you are limber and your weight gain is in check. Also your muscles are being prepared without causing undue physical stress for you or the baby.”

He recommended that mothers-to-be took part in cardiovascular exercises which help breathing, the heart and the blood vessels; as well as activities which help them build flexibility and strength. “An activity as simple as a regular walk and even dancing could be an effective exercise pattern in pregnancy.”

Experts in an article on pregnancy and exercising spelt out these exercises.

Cardiovascular

Walking: One of the best cardiovascular exercises for pregnant women, walking keeps you fit without jarring your knees and ankles. It’s also easy to do almost anywhere, doesn’t require any equipment beyond a good pair of supportive shoes, and is safe throughout all nine months of pregnancy.

Swimming: Healthcare providers and fitness experts hail swimming as the best and safest exercise for pregnant women. Swimming is ideal because it exercises both large muscle groups (arms and legs), provides cardiovascular benefits, and allows expectant women to feel weightless despite the extra pounds of pregnancy.

Low-impact aerobics: One good thing about an aerobics class is that it’s a consistent time slot when you know you’ll get some exercise. And if you take a class for pregnant women, you’ll enjoy the camaraderie of other moms-to-be and feel reassured that each movement is safe for you and your baby.

Dancing: You can get your heart pumping by dancing to your favorite tunes in the comfort of your own living room, with a DVD, or at a dance class, but steer clear of routines that call for leaps, jumps, or twirls.

Flexibility and strength

Yoga: Yoga can help maintain muscle tone and keep you flexible with little if any impact on your joints. But you may have to augment a yoga regimen with walking or swimming several times a week to give your heart a workout.

Stretching: Stretching is wonderful for keeping your body limber and relaxed and preventing muscle strain. Add stretching to your cardiovascular exercises to get a complete workout.

Weight training: If weight training is already part of your exercise routine, there’s no reason to stop, although most women should reduce the amount of weight they’re lifting (you can do more repetitions to ensure that you’re still getting a good workout).

If you take the necessary precautions and use good technique (meaning slow, controlled movements), weight training is a great way to tone and strengthen your muscles.