NO PREGNANT PAUSE to fitness

YOU CAN NOW STAY HEALTHY DURING THIS SPECIAL PHASE IN YOUR LIFE, BY FOLLOWING SOME EASY-TO-DO EXERCISES

Pregnancy is a special phase in a woman’s life. The body undergoes tremendous strain and changes; it is understood, that a fit and healthy person usually has fewer problems during pregnancy. The real hazard is inactivity, which contributes to excess weight gain, high blood pressure, aches and pains and a higher risk of Caesarean section, and gestational diabetes. Some 70 per cent to 80 per cent of women with gestational diabetes develop type II diabetes later in life, research shows, and their babies are themselves more likely to become overweight and develop diabetes. If you have no prenatal medical complications, and have led a sedentary lifestyle, try to get up and walk 30 minutes to 60 minutes a day; you can break up the time into shorter sessions. Before you start anything, check with your physician, have a proper discussion and weigh the pros and cons of exercise for your particular case. The second step should be to pay attention to your posture and alignment.

The combination of extra pregnancy weight and poor alignment puts excess pressure on the spinal bones (vertebrae), disks, ligaments and nerves. The common habit of thrusting your pelvis forward makes matters worse. You can train yourself to gently put your pelvis into alignment.

Stand barefoot in your normal posture. Do you feel your weight on the front of your feet? If so, back your hips up slightly, until you feel your weight stack evenly over your heels. Make sure that you can lift your toes. As you gain weight throughout your pregnancy, slide the hips back to take the pressure off lower back and pelvis. These simple exercises will put you on your way to fitness in this wonderful phase, and also make it a little easier on your body.

— The writer is a Delhi-based Pilates expert, physiotherapist in functional movement patterning, core conditioning and postural

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