FROM WHICH MONTH SHOULD I START WITH EX­ER­CISES, AND HOW LONG INTO THE PREG­NANCY CAN I CON­TINUE?

Your Pregnancy - - Excercise -

Be­ing fit or plan­ning to be­come fit be­fore con­ceiv­ing is of course the ideal. The health­ier and stronger your mus­cles, the bet­ter you will cope with preg­nancy and labour. It is never too late to em­bark on an ex­er­cise pro­gramme as long as your preg­nancy is healthy and you are work­ing with an in­struc­tor who knows how to mod­ify the ex­er­cises as your preg­nancy pro­gresses. Dur­ing the first trimester of preg­nancy – if you are not used to ex­er­cis­ing – you need to wait un­til 16 weeks be­fore start­ing. Even if you are used to ex­er­cise, you will find that you are not able to per­form as well as be­fore be­cause your body is ad­just­ing to be­ing preg­nant, the foe­tus is grab­bing all the car­bo­hy­drates that it can and your body has al­ready started stor­ing fat for when you are breast­feed­ing. This is also the most crit­i­cal time in your baby’s de­vel­op­ment so there is not a lot of en­ergy left for you. Your work­out in­ten­sity may slow down by 10 to 20 per­cent. This is your body’s way of mak­ing sure that you do not do any­thing that may harm the baby. In the sec­ond trimester your body has ad­justed to its new con­di­tion and you are not stor­ing as much fat at this time. Your en­ergy lev­els are boosted and you may find that you can work out at your usual lev­els – en­joy­ing your “sec­ond wind” that comes with the sec­ond trimester. The last trimester is an­other story al­to­gether! Your belly is big­ger, blood pools in your lower ex­trem­i­ties eas­ily and you be­come swollen, your breath­ing be­comes more rapid, you are more likely to suf­fer from bal­ance dis­tur­bances and sore joints. Sounds won­der­ful! Most moms need to slow down their in­ten­sity by 35 per­cent to 45 per­cent. This is nor­mal. Mother Na­ture in her wis­dom en­sures that you slow down, by mak­ing blood less avail­able to the work­ing mus­cles when ex­er­cis­ing.

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