Exercise during Pregnancy

By: Tsou Jinyeu

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Exercising during pregnancy will help you keep fit and healthy during your pregnancy. Exercising during pregnancy will help you to cope with your changing shape and weight gain in a better way. Workout during pregnancy will also help you have an easier delivery and get back to shape easily after delivery. Exercising is also a great stress buster, hence some physical activity during the day will help you relax and you can have a sound sleep in the night.

 

The best part is that if you exercise during pregnancy you can avoid excess weight gain and gain only the required amount of weight.

But before you engage in any kind of exercise, consult your doctor to check if you physically healthy to continue with exercising. If your doctor has given you the green signal then continue to exercise till you feel comfortable. Do not over exert yourself and you will have to take it easy as they pregnancy progresses.

There is no need to practice any strenuous exercises. Even gentle exercises are beneficial. Some tips on exercising during pregnancy:

1. Walking is a good form exercise. Ensure that you are active on an everyday basis. If you cannot go out for a walk, some stretches will do.
2. Do not exercise in hot climatic conditions, as this will dehydrate you.
3. Drink plenty of fluids.
4. If you’ve joined an exercise class, ensure that your instructor is well trained and knows that you are pregnant.
5. You can try swimming or join some water aerobics classes but it requires a well qualified aqua-natal instructor.

Some exercises that will help you during your pregnancy:

Abdomen Strengthening Exercises

1. Kneel down and bend to keep your palms facing forward. Hands should be under the shoulders and knees under the hips. Keep your back straight/neutral while in this position.
2. Now pull in the abdominals while raising the back up towards the ceiling and curl the trunk.
3. Wait for a few seconds in this position and then return back to the start position.
4. Do not hollow the back; ensure it is straight when in start position.
5. Repeat up to 10 times.

 

Pelvic Tilt Exercises

1. Stand against a wall with your shoulders and bottom touching the wall.
2. Pull your spine towards your back till it touches the wall and hold for a few seconds.
3. Release and get back to start position.
4. Do at least 10 repetitions.

Pelvic Floor Exercises

strengthening the pelvic is very important during pregnancy, because during pregnancy the pelvic muscles get weak and you may find that while sneezing or coughing you leak urine. This exercise will help strengthen your pelvic muscles.

 

1. Tighten your vagina as if you are stopping the flow of urine. And then release the muscles.
2. Keep doing this exercise quickly. Then, do this exercise slowly by holding the contractions for a few seconds and then relax.
3. You can do this exercise any time of the day. You can do this while sitting or lying down.

 

Foot Exercises

This exercise will help reduce swelling in the feet and prevent cramps in the calf muscles.

1. Rotate your feet several times both in clock wise and anti clock wise directions.
2. Bend your feet up and down vigorously. 

About the Author

 Dr Tsou Jinyeu is a well known gynecologist and has been in this field since 1995. His special interests are – genetic and birth defects, high risk obstetrics, lupus in pregnancy, premature labour, premature delivery, triplets and ultrasound diagnosis. He is graduated from the University Of Illinois College Of Medicine. Nowdays he is working as a medical doctor at Elmhurst Loyola Center for Health.

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