Who says pregnant women cannot work out?

Jan 24, 2012

Do not let pregnancy blues turn you into a couch potato. Exercise for your health and that of your unborn child.

By Agnes Kyotalengerire

 When Allison Mukama was four months pregnant, she felt tired all the time, her back ached and moving up the stairs that led to her house felt like a punishment. Little did Mukama know that light exercises could improve her situation. Just
like Mukama, exercising during pregnancy is the last thing on the minds of many expectant mothers yet if done appropriately yields numerous benefits.

According to Dr. Charles Kiggundu, a senior consultant gynaecologist at Mulago Hospital, expectant mothers often have three major complaints; the baby stretching on lumber 4 and 5 (bones of the spine), oedema (swelling of the face, hands and feet) together with shortness of breath and, lastly, pushes up on the lungs.

However, Kiggundu affirms that exercising regularly during pregnancy helps to improve blood circulation to the skin, giving
the mother a healthy glow and also boosts foetal growth.
He adds that exercising makes a mother strong and boosts her energy levels. It also relieves backaches, improves posture by strengthening and toning muscles in the back, buttocks and thighs.

Dr. Daniel Zaake, another gynaecologist at Nsambya Hospital, confirms that exercising during pregnancy reduces constipation by accelerating movement in the bowels and prevents wear and tear in the  joints. The joints normally become loosened during pregnancy due to normal hormonal changes.
In addition, exercising helps a mother to sleep better by relieving the stress that could otherwise have made her restless

“Exercising prepares a mother for birth. Strong muscles and a fit heart can greatly ease labour and delivery. Gaining control over breathing can  help a woman manage pain. And in the event of a lengthy labour, increased endurance can be of great help,” Zaake affirms.

He says with regular exercise, a mother is able to regain her pre-pregnancy body more quickly.
Though exercising during pregnancy comes with numerous benefits, it may not be recommended for every expectant mother.
“There may be some health conditions that may stop a mother from exercising or inappropriate
exercises can put a mother and baby at risk,” cautions William Magala, a physiotherapist at Mulago Hospital.

He says it is important that a mother talks to her doctor before she starts working out. This is especially important if she has in the past experienced pregnancy-related complications or is currently experiencing difficulties or life threatening
conditions.

“Even without any threatening conditions, high blood pressure should be checked to ensure it is
within the normal range before she embarks on exercising. Besides, the intensity of exercises given will greatly depend on the stage pregnancy,”Magala advises.

Caution
Magala advises expectant mothers to be instructed by a trained fitness instructor. During the session, mothers should be given light or mild exercises. Exercises that increase the flow of blood to the heart, as well as breathing and pelvic floor exercises are recommended.

Breathing exercises not only relive tension during pregnancy, but are of great value during labour.
The pelvic floor muscles form a springy hammock to support the womb, bladder and rectum.

During labour, they direct the baby downwards and forwards. Learning to control the pelvic floor muscles through exercise will enable a woman relax them during the various stages of labour and make birth easier.

Aside from that, the muscles become more elastic so that they spring back to normal after birth.

 Many women become dizzy early in their pregnancy and as the baby grows their centre of gravity changes. Care should be taken not to lose balance, especially in the last trimester.

Exercises to avoid
Zaake advises expectant mothers to keep off weight lifting exercises. “Lifting reduces blood flow to the kidney and uterus while exercises done on the back the back (including sit-ups and leg lifts) cause the heart rate to drop and decrease the flow of oxygenated blood to both the mother and baby’s body.

Exercises that include bouncing, leaping, sudden change of direction or position can put a mother at risk of having an abdominal injury, he adds.

when to stop exercising

Kiggundu says a mother should always pay attention to her body’s signals and stop when the body indicates that she should, for example, if she feels fatigue, dizziness or light headedness, have palpitations, unusual shortness of breath, chest pains, pain in the back or pelvis.
It is advisable to seek medical advice if a mother exercising experiences uterine contractions,premature rapture of membranes, vaginal bleeding or any fluid leaking from the vagina.

Gym at last!

When Pamela Aine was six months pregnant, she felt she needed to work out so as to feel stronger. However, when Aine walked into a gym in town, the weird looks that met her told what the mouths would not utter -- she was in a wrong place! Some people suggested that she goes to the gym after delivering. Many pregnant mothers who want to keep physically fit throughout their pregnancy have complained of being limited by facilities to suit their condition.
But Pearl Baine, the director of Indulge Maternity Spa in Ntinda, says it is possible and safe for pregnant mothers to work out provided they do so under a qualified instructor and in a facility that strictly observes cleanliness and offers privacy.
Baine explains there are specific exercise programmes designed for pregnant and nursing mothers. For example, she says, they take mothers through a number of fitness activities, which incorporate aerobics, yoga, and dance have been introduced.

“We realised expectant mothers needed a gym where they could exercise comfortably without anybody staring at their bellies,” she says. Esther Lutaya, a fitness instructor at the spa, says many mothers want to shed off baby weight. “These can benefit from aerobics because it works out the entire body and as the mother sweats, the pores of the skin open, leaving her fresh and relaxed.” Yoga is another drill recommended for nursing mothers to relieve stress accumulated from the hectic routine of nursing the baby.

Petua Luuti, a mother, says she began to realise the results in one month of attending fitness classes. “I put on a lot of weight during pregnancy and after birth. As a result, I would feel heavy, but since I started working out, I feel light and no longer have difficulty walking and moving up the stairs,” she says.

Josephine, another mother, testifies that she has lost a lot of weight as a result of working out. “I was size 16, but in just two months, I dropped to size 12,” she testifies.
Martha Atuhereza who also works out says mothers meed to look out for a facility that strictly ensures cleanliness to avoid infections.“The shower rooms must be clean and the place enclosed to guarantee privacy and security,” she says. A maternity



How to use an exercise ball during pregnancy

  Put the exercise ball on a clean floor, near a chair or other object that will help you to steady yourself should you lose
your balance.

Sit on the ball, keeping your legs between 20 and 25 inches apart and your feet on the ground in front of you.

Slowly rock from side to side and back and forth, relaxing your pelvic muscles and ligaments.

Have someone help you get onto the ball and stand up from the ball the first few times you practice the exercise until you are used to the sensation.

Practice doing a "figure eight" rocking motion, as well as rocking in a circular fashion, clockwise, then counter-clockwise.
Do this several times a day.

Sit on the exercise ball when you are working at a low desk, watching television or just relaxing.

Getting started

Esther Lutaya, a fitness instructor at Indulge Maternity Spa, in Ntinda gives tips
  Start gradually. Even five to 10 minutes of exercise a day is a good start. Add five minutes each week until you reach 30 minutes per session.

Dress comfortably in loose fitting clothes and wear a supportive bra to protect the breasts

A brief walk each day is good. However, a pregnant woman should avoid walking during hot and humid hours.

Drink plenty of water to avoid dehydration

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