Exercise during Pregnancy

Before you embarked on this wonderful journey, you may have been one (like many others) who never gave much thought to correct eating plans and exercise regimes, and just let every day slip by on it's own accord. However, now that you are pregnant you may just discover through sudden realisation, that is just isn't fair to take your body for granted, especially seeing that without it, you will never have the opportunity to experience the love, wonder and joy it will bring to you and your family through the creation and perseverance of the tiny life growing inside of you.

Exercise is important, and now is as good a time as ever (if not better) to discover all the positive things you can do to help yourself feel confident by looking great, and how to prepare your body for the events, such as labour, birth, postnatal recovery and the strenuous mothering tasks that lay ahead!

Posture

The spine is probably one of the most ignored and under-cherished parts of the body. Many of us spend hours worrying about whether our buttocks are too flabby or our breasts too small, but when last did you wonder if your back is straight enough? The vertebrae or spine as it is most commonly known, does far more that just keep our bodies in a vertical position - it's many features include: supporting the internal organs; providing protection for the spinal cord and acting as an attachment for ligaments and muscles. Therefore it is not surprising that when one experiences backache, the effects can be felt in almost any part of the body!

The way in which you stand, sit and lie is very important in pregnancy, because there is now extra strain being placed on your joints, ligaments and muscles, firstly through the added weight of your growing baby and secondly because of hormones produced during pregnancy softening your ligaments in preparation for the birth. Many of the discomforts associated with pregnancy can be avoided or relieved through correct posture, so remember the golden rules and prevent the suffering.

Standing

As your pregnancy progresses, the weight of the uterus automatically tends to pull your abdomen forward and down, leaving you standing in a 'hunched-up' position and placing unnecessary strain on your spine, thus resulting in backache.

Relax your shoulders, pulling them slightly backwards
Obtain the correct pelvic tilt by pulling your buttocks inward thus raising the front of the pelvis
Distribute your weight evenly on both feet, to prevent your pelvis from 'drooping' to one side.

Sitting

When sitting, be sure to check that your back is well supported either by your own muscles or by the firmness of the chair. You may find it more comfortable and easier to rise from a hard straight-backed chair. This does force you to concentrate on posture and will also prevent the uterus from placing pressure on other organs which could result in heartburn.

If the chair you are using at work doesn't offer enough support, request a more comfortable one or take a few firm cushions along to provide extra padding
Wherever possible, try sitting in the reverse position, with your arms resting on the back of the chair
Place a box or a stack of books under your feet to keep them slightly raised and prevent you from constantly leaning forward
If your job requires you to sit for long periods, remember to get up and move around more than you used to in your non-pregnant state
Sitting on a firm surface with your legs crossed, may also be a comfortable position, which will also allow your muscles to stretch in preparation for labour.

Kneeling

Kneeling on all fours reduces the pressure of the uterus off the back, and many expectant women find kneeling positions comfortable both during pregnancy and labour. (Scrubbing kitchen floors has never been this much fun!)
Support your upper body with your arms or try leaning onto the seat of a chair, or if you want to kneel right down, place a cushion between your buttocks and heels to avoid pressure.

Bending

When bending down never attempt to try and retrieve something of the floor with straightened legs. Always use your hips and knees when you bend, keeping your back straight and your buttocks slightly over your feet. Also ensure that all work surfaces are of the correct height, so there is no need to place added strain on your back by bending over.

Lifting

It is generally safer to leave the lifting of heavy objects to others, as during pregnancy there is a heightened possibility of causing damage to the already stressed muscles and joints. However, if you have a toddler to care for or are required to lift any fairly heavy object, remember to bend your knees, and hold the object as close to your body as possible.

Lying down

In the later stages of pregnancy you may find it more comfortable to prop yourself up with extra pillows that can support your neck and upper half of your body. This is also particularly helpful if you are suffering from heartburn or feel breathless. You may also experience dizziness later in your pregnancy due to your circulation being hampered by your sleeping position, if this occurs, try bending your knees and keeping your head and shoulders well raised with the support of extra pillows.
Many women suffer with insomnia during pregnancy and this is somewhat worsened by the discomfort of your enlarging abdomen. Try lying in the 'recovery' position, with the one side of your body being supported with extra pillows or in this case any position that allows you to catch up on that much needed sleep.

Basic Exercises:

Swimming
Swimming is a wonderful activity during pregnancy as not only does it relieve bodily strain, it also tones many of the muscle groups with minimal effort. This refreshing exercise programme can be undertaken in the privacy of your own pool on a frequent basis or done through one of the many antenatal care centres.

Walking
How many of us ever go further than the garden gate - surprisingly very few. If conditions permit, try walking to the corner shop next time before reaching for the car keys. Walking doesn't necessarily have to involve 'trekking' across town or the countryside for that matter, a simple brisk walk around the garden first thing in the morning will work just as well, particularly in the later months when exercise is the absolute last thing on your daily list of pleasurable activities.

Antenatal classes
These offer great support to the expectant mom, by helping her tune into her body and developing a few lasting friendships. Many of these classes help prepare the women for active labour as well as providing gentle exercise during pregnancy.