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Magazine
Have an edge ...
DR.UMA KRISHNASWAMY
Be back on track ...
CONTEMPORARY Indian women are gradually becoming aware of the many benefits of exercise as a daily discipline. In particular, the benefits of exercise during pregnancy is appreciated and practised only by a few. Ante natal exercise prepares one to cope with the physical discomforts of pregnancy: back ache, constipation, fatigue, etc. as well as preparing oneself to cope with the physical stress of child birth. There are of course other intangible benefits such as improved mood and self image.
Walking, jogging, swimming, stationary cycling, yoga and dancing are some of the safe options. More intense activities may be suitable only for women who are already extremely fit and who have been exercising regularly prior to pregnancy. Activities where hard falls may be sustained, such as outdoor cycling, horse riding, water skiing or contact sports, are not recommended.
Some of the rules pertaining to exercise during pregnancy are:
One must seek the obstetrician's opinion on what exercise is safe for one.
Occasionally, a pregnant woman will be warned not to exercise for medical reasons.
Wear loose comfortable clothing and supportive foot wear.
Avoid exercising outdoors in hot or humid weather.
Warming up and cooling down after exercise with gentle walking, stretching, etc. is a must.
Lying flat on one's back to do floor exercises during the first three months of pregnancy must be avoided.
Monitor the pulse rate so as not to exceed 60 per cent of the maximum rate. One should be able to converse while exercising.
If there is any discomfort such as dizziness, shortness of breath, vaginal bleeding or contractions, exercise must be stopped immediately and medical opinion may be sought.
Drinking plenty of water before and after exercise is a must. There are many misconceptions regarding the resuming of exercise after delivery. As a general rule, it is safe to resume exercises after getting a clearance from one's obstetrician. Many obstetricians advice a wait of six weeks after a normal delivery. A similar six to eight week wait is recommended for women who have delivered by a caesarean operation. However, it is perfectly acceptable for fit women to resume light exercise such as gentle walking well before this.
After delivery, it is important to concentrate on abdominal, pelvic floor and leg exercises. These are best taught by one's obstetrician or mid-wife or by an exercise instructor who specialises in teaching new mothers. Mothers who are breast feeding must schedule their exercise sessions after feeding the baby. The intensity of exercise can be stepped up gradually till pre-pregnancy levels of activity are resumed. A healthy diet coupled with sensible exercise is the only way to regain one's figure and fitness levels after child birth. There are no magic solutions such as "spot reduction". And herbal food supplements, diet pills, etc. are mentioned only to be condemned.
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