gratulatory words from her doctor that she should immediately lie down and put her feet up for the next nine months? Or, is this only what we used to hear from our grandmothers? Evi Sidiropoulou and Samia Boughouri, physical coaches at Aspetar Qatar Orthopaedic and Sports Medicine Hospital tell us the real facts about fitness during and post pregnancy.
er and baby if complications do not limit her ability to exercise throughout her pregnancy. Active pregnant women are all reporting that they feel better at a time when their body starts changing. Exercise can increase their self esteem and boost energy levels. Not only does it make them feel better by releasing endorphins (naturally occurring chemicals in the brain that has the same effect as morphine), it can also:
So what is it that pregnant women can and cannot do?
1. Relieve backaches and improve posture by strengthening and toning muscles in the back, buttocks, and thighs. 2. Reduce constipation by accelerating movement in the intestine. 3. Prevent injuries of the joints which become loosened during pregnancy due to normal hormonal changes by activating the lubricating fluid in the joints. 4. Help pregnant women sleep better by relieving the stress and anxiety that can cause restlessness at night. 5. Prepare them and their body for birth. Strong muscles and a fit heart can greatly ease labour and delivery. Gaining control over breathing can also help to manage pain. And in the event of a lengthy labour, increased endurance can be a real bonus. 6. Regain their pre-pregnancy body more quickly. Because of exercise pregnant women gain less fat during their pregnancy and can maintain a good fitness level throughout pregnancy.
The majority of studies show that exercise benefits both the pregnant woman and the baby. Of course it is very important when the woman begins exercising and whether or not the pregnancy is facing complications. If a pregnant woman exercised regularly before becoming pregnant, then she should continue her daily routine, with modifications as needed. If she was not especially fit before she became pregnant she should not give up. An exercise programme during pregnancy, slowly building up an exercise regime as the body strengthens, is also possible for the pregnant mother. It is recommended healthy pregnant women who are not already highly active or doing vigorous-intensity activity, engage in at least 2 hours and 30 minutes of moderate-intensity aerobic activity each week. What’s more, most forms of exercise are safe during pregnancy. However, some types of exercise involve positions and movements that may be uncomfortable, tiring, or harmful for pregnant women. For instance, after the first trimester of pregnancy, women should not do exercises that require them to lie flat on their backs. Standing still for long periods of time should also be avoided as much as possible. Certain sports are safe during pregnancy, even for beginners. For example, walking is good exercise for anyone. Brisk walking gives a total body workout and is easy on the joints and muscles. If you were not active before getting pregnant, walking is a great way to start an exercise programme. Swimming is great for your body because it works so many muscles. The water supports your weight so you avoid injury and muscle strain. It also helps you stay cool and helps prevent the legs from swelling. Cycling provides a good aerobic workout. However, a growing belly can affect balance and make you more prone to falls. You may want to stick with stationary or recumbent biking later in pregnancy.
Aerobics is a good way to keep your heart and lungs strong. There are even aerobics classes designed just for pregnant women. Low-impact and water aerobics also are good exercise. You should always talk to your doctor about exercising before you continue your old exercise routine or begin a new one.
How can you stay fit while pregnant?
Exercising at a fairly high level throughout the pregnancy actually has many positive effects. Some examples include reduced maternal weight gain and fat accumulation, reduced symptoms in early pregnancy, good placental growth, fewer big babies, increased chance of delivering close to due date, shorter and less complicated labours and a more rapid recovery post-delivery. It is important, however, to tailor certain activities for a pregnant body. Avoid lifting excessive weights, don’t attempt inverted or supine poses during yoga, and avoid the most dangerous of contact sports. Beyond guidelines like these there is little from stopping a pregnant woman exercising or practicing her favourite sport.
Do physically active women have less potential for problems during pregnancy?
No doubt about it, exercise is a big plus for both moth-
Finally some studies have shown that exercise may even lower a woman’s risk of complications, like preeclampsia (hypertension and fluid retention) and gestational diabetes
Samia (right) and Evi flank Qatari rallyist Nasser Al Attiyah. Evi is a former swimming national team athlete in Greece and Samia is a former Basketball National team player in Tunisia. They have been working in Aspetar for the last 5 years as Physical Coaches in the Rehabilitation Department working with injured professional athletes.
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