START TODAY
The best part is that you can start your pregnancy fitness routine at any time. “It’s always advisable to keep fit before conceiving, then when you do become pregnant it will be easy to follow through and continue exercising,” explains Fika. “But if you haven’t exercised before pregnancy, you can start at any stage, provided you get clearance.”
If you can afford to, training under the supervision of a pregnancy fitness expert is recommended. But a tight budget is no excuse not to keep fit; there are plenty of ways to workout without paying a cent.
The Internet can be your best gym buddy: there are hundreds of trained fitness specialists offering free pregnancy workouts online. For example, breakingmuscle. com offers free, downloadable PDF workouts designed for each trimester. There are also workouts available on YP’s website: www.yourparenting. co.za.
If you prefer having an instructor guide your workout, search “pregnancy workout” in YouTube for a range of workouts, from yoga and 10 minute workouts designed for moms-to-be, to workouts for each trimester. Just be sure to do a bit of research to make sure the instructor you choose to follow is suitably qualified. “You need to make sure that the exercise guides you in what to avoid, what needs to be worked and try train in front of a mirror so that you can watch your posture,” says Etti.
Another recommended exercise for pregnancy is walking (see ‘Step into Shape’). Anyone can do it, and it doesn’t cost a thing. YP STAY COOL AND DRINKS LOTS OF WATER DURING EXERCISE, ESPECIALLY IN HOT WEATHER. KEEP OUT OF THE SUN WHERE POSSIBLE. LIFT WEIGHTS ABOVE YOUR HEAD. THIS CAN PUT TOO MUCH STRAIN ON YOUR LOWER BACK, ESPECIALLY DURING THE LAST TRIMESTER WHEN YOUR LOWER BACK WILL ALREADY BE UNDER PRESSURE. WATCH YOUR HEART RATE. IDEALLY IT SHOULDN’T GO OVER 140 BPM (BEATS PER MINUTE). Sports where you’re likely to put your bump at direct risk of injury should be completely avoided, urges sports physician Dr Etti Barsky. Rather play it safe and say no to sports like netball, hockey, basketball and all forms of martial arts. Exercise at altitude is also a no-no as is strenuous training. “If you are a competitive sportswoman, pregnancy is not the time to train for competition,” she warns.
Another sport you really shouldn’t do is scuba diving, due to the risk decompression illness poses to your unborn baby. Decompression illness, which is common among divers, can cause little bubbles filled with nitrogen to form in your tissues and bloodstream. Whereas mom can usually expel these bubbles through her lungs, baby’s lungs cannot. These bubbles could get stuck in baby’s system and move into his vital organs, spine or brain and cause serious injury, or even death.
There’s been no conclusive scientific study which proves decompression sickness is harmful to unborn babies (who would risk it?). But it’s important to note that anecdotal evidence and studies conducted on animals show there is a risk of serious harm and even foetal death.