Stay Fit To Be A Mother

Newcastle Herald

Monday January 31, 2005

AT no point in a woman's life is general fitness more crucial than during pregnancy and childbirth. Evidence shows it's not only safe but beneficial to continue physical activity during pregnancy.

By following some simple guidelines, coupled with good medical care, a woman can enjoy her pregnancy exercise program and anticipate similar levels of fitness after childbirth.

An informed and realistic fitness program can benefit pregnant women in many ways. The health of your heart and blood vessels can be maintained or even improved during pregnancy.

Women can improve muscular strength which is especially good preparation for carrying a baby. By developing your upper body strength and abdominal muscles you can improve your posture, working to overcome the forward pull of the growing baby's weight.

Common disorders often associated with pregnancy such as lower back pain and leg cramps can be eased by exercise which also helps prevent varicose veins by improving your circulation.

Being fit will help you feel well and relaxed and cope with the demands of labour.

Some guidelines for maintaining your fitness level during your pregnancy:

1. Consult your doctor:

Discuss your fitness program with your obstetrician to make sure there are no medical objections.

There are certain conditions that may preclude you from exercising during pregnancy.

These may include a history of miscarriages, placenta praevia, heart disease, multiple pregnancies, a weak cervix, high blood pressure, obesity, anaemia, diabetes or thyroid disease.

If you have a condition that prevents you from exercising you can still practise breathing and relaxation techniques and pelvic floor exercises.

2. Listen to your body:

Use common sense and trust the messages your body gives out. Listening to your body is paramount as it gives control back to you.

The more confidence a woman has in her changing body, the better the decisions she will make regarding it and the growing baby.

3. Work on good posture:

Extra weight and a change in your centre of gravity can make actions such as walking, sitting and lifting difficult during pregnancy and doing them incorrectly may put extra strain on your abdomen and back.

Good posture is important at any time and during pregnancy it becomes even more vital. The hollow, backward leaning stance is one of the most common causes of backache among pregnant women.

To avoid this, sit and walk tall.

4. Exercise gently:

Exercise at levels appropriate to previous fitness then taper off, at least in the last three months.

Pregnancy is not the time to start a new energetic activity, improve athletic performance or engage in competitive sports.

Maintaining physical fitness and preparing for labour and delivery need to be the major goals of a prenatal exercise program.

Do not start with any vigorous activity if you have not been involved in regular exercise.

A gentle walking program is recommended.

For fit women it is suggested that you try to continue with the same or similar type of exercise without trying to increase the intensity, frequency or duration. And make sure you don't forget to allow for a gradual slowing down as the pregnancy progresses.

Adapted from information by the NSW Department of Sport and Recreation. For further details on the NSW Department of Sport and Recreation visit www.dsr.nsw.gov.au. Article supplied by The Forum Sports and Aquatic Centre at The University of Newcastle. Website: www.newcastle.edu.au/sport