©Pregnancy bliss 2008
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Impact of exercise on weight gain during pregnancy
One has to be careful here. Weight gain in pregnancy is no bad thing and one should
never set out to try to prevent this. However, a number of things account for the
weight gained. These include the growing uterus and its contents; increase in the
blood volume; retained water and deposited fat -
Most of this weight requires little or no effort to get rid of after delivery. The exception is the deposited fat.
Exercise in pregnancy, even in moderation, limits the amount of fat deposited under the skin. This, in turn, reduces the effort required after delivery to shift this weight.
Potential risks associated with exercising during pregnancy
It is important that only the appropriate types of exercise are carried out. The progesterone hormone softens the ligaments that hold the various joints together and keep them stable. The softening effect will therefore make the joints somewhat unstable. The wrong kind of exercise could quite plausibly lead to injury of some of these joints, such as those in the spine, the pelvis, knees and ankles.
Ideal exercises for a pregnant woman
We would not attempt to give an ideal exercise program here. It is important that such a program is individualized, according to the woman's state of health, the existing level of activity and what she enjoys doing.
It is important that an expert is involved in formulating such a program and all maternity units will have such people available, if and when needed.
For the woman who exercises regularly...
A woman who normally exercises on aregular basis should not stop when she gets pregnant. She should carry on. However, before doing that, she needs to seek advice regarding the type of exercise she should and should not do.
Any program of exercise in pregnancyshould observe some or all of the following:
- A warm-
up period lasting several minutes, an exercise session of fifteen to thirty minutes, then a slowing down period, again lasting several minutes, before stopping. She should avoid sudden physical exertion as well as sudden stopping. - Adequate fluid as well as calorie intake.
- The correct kind of sportswear, including comfortable sports shoes, clothes and a
purpose-
built support bra. The clothes should preferably be loose- fitting comfortable ones. - A device to monitor heart-
rate should be used. The aim is to keep the rate below 140 per minute. If the rate creeps above this, it is time to wind down. - The exercise area must be well-
lit and allow good air circulation. This will prevent over- heating. - Avoid exhaustion. A well-
planned exercise program should allow her to finish short of this point. - The exercise should allow her to carry on a conversation. If she cannot, it is a reliable sign that she is doing too much and it is time to slow down.
