Exercising for two
> Here are ways to stay healthy for mums-to-be and baby
AREADER of this column – currently two months pregnant – recently asked if it is safe to exercise during pregnancy.
She had worked out regularly, and spent time doing yoga on her active recovery days before she got pregnant.
Contrary to what has been advocated in the past, women these days are encouraged to participate in fitness activities if they are having a normal pregnancy.
Some of the benefits of staying active and exercising during pregnancy include a regulated weight gain, reduced back pain, and an easier path to postpartum weight loss.
However, it is absolutely crucial to get a thumbs up from a doctor before working out while pregnant.
If your doctor gives the green light, consult a fitness professional with training in prenatal exercise to assess your technique.
Even seasoned lifters and fit mums need a second set of eyes to check on their form and technique, as changes in the body shape may affect movement.
Use the body By taking precautions and using good technique, bodyweight training is a good way to remain strong while pregnant.
The goal should be maintainence, and not about smashing personal best records.
Squats and glute bridging are highly recommended by trainers, as these will help prepare the pelvic floor muscle layer for birth.
Performing a variety of squats will help build endurance, which will come in handy when it is time to push.
Squats also help make the pelvic opening wider, which gives the baby a bit more room.
For back workouts, use a resistance band to perform rows. It is much safer and more comfortable, and you can do it almost anywhere.
Work the heart Walking is one of the easiest things a soon-to-be-mum can do.
Walking every day helps keep the heart strong and burns calories. If you are a regular walker, keep to your schedule.
For newbies, start with 15 to 30 minutes of walking, three times a week. Once comfortable, you may increase those numbers to 60 minutes, five to six days a week.
However, be mindful of the altered sense of balance. A big belly will move your centre of gravity. It will take time to get used to walking with some added pounds.
Swimming is another great exercise for mums-to-be. This low-impact exercise is safe to take up during pregnancy, and there is no need to worry about the chlorinated water. It is safe for mum and baby.
Swimming builds endurance, improves blood circulation, and helps keep the body cool.
Stretch it out Prenatal yoga has been number one on the what-activities-Ishould-do-while-pregnant list for years.
Yoga breathing techniques can be very helpful in the labour room. Breathing, as we all know, is a very important part of delivering a baby. It helps mothers in labour stay calm and take their mind off the pain and strain.
All the stretching also relieves tension in the lower back, hips, chest, neck and shoulders.
Besides the physical benefits, signing up for a prenatal class will also allow mothers-to-be to bond with each other.
Staying healthy and fit while pregnant is not only a gift to yourself but also for your baby.
Exercising releases ‘happy hormones’ that will make any expecting mother feel good and positive about themselves.
Nevash Nair is a freelance writer based out of Singapore. Fitness is his passion. Readers can contact him via email at lifestyle.nevashnair@ thesundaily.com.