FITNESS DURING PREGNANCY

It is important for pregnant women to be fit and to some exercises during pregnancy because the more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you cope with labour and get back to your shape after delivery. Therefore it is advisable to keep up your normal daily physical activity or exercise for as long as you feel comfortable. However do not do any strenuous exercise and do not exhaust yourself.

Exercises for a fitter pregnancy:
Every pregnant should try these exercises as they will strengthen joints and muscles, improve circulation, ease backache and make you feel good and free.

• Stomach Strengthening Exercises: Go down in a box position i.e., on all fours, with knees under hips, hands under shoulder and keep your back straight. Pull in the abdominals and raise the back up toward the ceiling in an arc position, curling the trunk and relax the head gently downwards. Hold for a few seconds and return to the original position. Breathe normally and do this exercise 10 times.
  
  

• Pelvic Floor exercise: This exercise helps strengthen the muscles of the pelvic floor which come under great strain during pregnancy and as a result of weak pelvic floor muscles you may leak urine when you cough or sneeze during pregnancy. While doing this exercise close up your back passage trying to prevent a bowel movement and at the same time draw in your vagina and your urethra as if to stop the flow of urine. Hold it for a few seconds. Repeat this exercise in a set of 5, ten times a day.
  
  

• Foot Exercise: These exercises reduce swelling of your ankle and feet by improving blood circulation and prevent cramps in the calf muscles. Sit down and keep your legs straight. Then bend and stretch your foot vigorously up and down for 20 times. Rotate your foot 10 times one way and 10 times the other.

Some Important Instructions:

1. If you were inactive and did no sort of exercise before pregnancy do not all of a sudden start any kind of strenuous exercise as it will be harmful for your body.

2. Avoid doing vigorous exercise during hot weather.

3. If you go to yoga or other exercise classes make sure that your instructor knows about it and is qualified to know which exercises are for you to do and which you should avoid.

4. Try to be as active as possible during your pregnancy but don't overdo it. Exercise as much as your body can take it.

5. Drink plenty of water and fluids.

6. Always protect your back when you sit. Sit straight with your bottom against the back of your chair with pillows properly tucked in behind the waist.