Pre­na­tal fit­ness: Is it im­por­tant to work out when you are preg­nant?

Yes. But not so much that you put your­self and the baby at risk. Here’s a guide to know what works best

Hindustan Times (Patna) - Live - - Lifestyle - Ab­hi­nav Verma ab­hi­nav.verma@htlive.com

Work­ing out while preg­nant? A few years ago, moth­ers-to-be would have been ap­pre­hen­sive about the idea. How­ever, thanks to celebri­ties such as ac­tor Soha Ali Khan, who re­cently posted her pic­tures ex­er­cis­ing dur­ing her preg­nancy, pre­na­tal work­out is in­creas­ingly be­com­ing pop­u­lar. But there is still lack of clar­ity re­gard­ing how safe it is and to de­bunk many myths around it we got in touch with gy­ne­col­o­gists Dr Madhu Goel and Dr Shelly Singh, who gave us a low­down on pre­na­tal fit­ness.

How does ex­er­cis­ing help dur­ing preg­nancy?

The truth of the mat­ter is that it’s es­sen­tial to do some form of ex­er­cise to en­sure a healthy preg­nancy. Lack of phys­i­cal ac­tiv­ity can lead to ex­ces­sive weight gain, high blood pres­sure, back and body aches. To pre­vent this, you must to work out.

If one has never been to the gym, is preg­nancy the ideal time e to start?

In this case, hit­ting the gym with a vengeance dur­ing your preg­nancy is not rec­om­mended. How­ever, you still re­quire 30 to 60 min­utes of walk ev­ery day. Moder­ate­lyy pace your­self while do­ing so. . Light stretch­ing is also es­sen­tial. Those, who have al­ready been ex­er­cis­ing be­fore re the preg­nancy, and their bod­ies are con­di­tioned, they can con­tinue with their work­outs.

How in­tense can the preg­nancy work­out be?

Fit­ness lev­els dif­fer from per­son to per­son, and each body re­sponds dif­fer­ently to ex­er­cises. How­ever, there are still a few points that one needs to keep in mind while ex­er­cis­ing. Dur­ing preg­nancy, the body is flooded by a hor­mone called re­laxin, which loosens the lig­a­ments to pre­pare the body for de­liv­ery. There­fore, at times, in­tense work­out can cause joint in­jury. Dur­ing preg­nancy, you need to dial down the in­ten­sity as your preg­nancy pro­gresses.

Can one do ex­er­cises aimed at one’s ab­dom­i­nal mus­cles?

The an­swer to this one is no. Do­ing any work­out ly­ing on your back is not rec­om­mended. This is be­cause the grow­ing uterus can com­press the vena cava. Vena cava is the blood ves­sel that is re­spon­si­ble for re­turn­ing the blood from the body to the heart. Com­press­ing it can make you dizzy.

When should one stop work­ing out so as to avoid any harm?

If you have any of the fol­low­ing, then stop: Vagi­nal bleed­ing Ab­dom­i­nal cramp­ing Light-head­ed­ness Ex­ces­sive nau­sea Ex­treme headaches

PHOTO: ISTOCK PHOTO: IN­STA­GRAM/ SAKPATAUDI

Ac­tor Soha Ali Khan

PHOTO: IN­STA­GRAM/ FIT_MOMS_OF_IG

It is im­por­tant to ex­er­cise in moderation dur­ing preg­nancy as lack of phys­i­cal ac­tiv­ity can lead to weight gain, high blood pres­sure etc

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