‘Don’t lift anything heavy!’
‘Don’t run, walk slowly!’
‘Don’t walk up and down the stairs too much!’
‘You have to eat for two people!’
‘You are pregnant, say bye-bye to the gym and relax!’
‘This is not the time to diet – eat all you want!’
‘If you work out, it will affect your milk supply!’
If you haven’t heard at least one of these yet, you may not even be pregnant! Jokes aside, while there may be an inkling of truth to these, they are mostly myths.
As a mother of a 14-year old, and now expecting again, as well as a certified pre and postnatal trainer of 11 years, I have realized that pregnancy does not need to be treated as a sickness or a physical disability.
I am not denying that childbearing can be challenging. You will definitely need more care, attention, and pampering in abundance. But your life does not have to undergo a complete metamorphosis.
With a few changes to your fitness plan and routine, you can enjoy being pregnant and still enjoy your life without missing out on much.
Considering how much attention and priority is given to eating during pregnancy, exercising is surprisingly and sadly discouraged amongst many in Nepal. When I see people being skeptical about antenatal classes, I remind them of how our mothers and grandmothers carried on with household chores despite their pregnancy. Advancements in technology have made household chores easier, but are partly to blame for our sedentary lives. Some form of exercise is imperative, even more so during pregnancy. Staying active and strong during pregnancy is proven to be beneficial for both mother and baby. Do it for your baby if not for yourself.
During pregnancy, the body produces two major hormones—oestrogen and progesterone—in larger quantities. This leads to the following:
- Decrease in muscle mass and increase in fat due to increased level of oestrogen.
- Loose joints due to increased level of progesterone.
- Loosening of intestinal soft muscles that results in bloating and constipation.
To decrease the impact of these physiological changes, it is imperative to do resistance training during pregnancy.
How do resistance and endurance training help during pregnancy?
- Strength-training during pregnancy counters fat formation and accumulation by increasing muscle mass and quality.
- Strengthens the heart, lungs, muscles, and bones, and increases flexibility. A stronger musculoskeletal system helps stabilize joints and prepares you for motherhood.
- Helps prevent pregnancy-related pelvic floor prolapse, and other issues like lower back pain, urinary incontinence, diastasis recti, and abdominal separation.
- Minimizes bloating by inducing bowel movement.
- Helps you get back into shape post-delivery much faster.
- The adrenaline rush and a little sweat releases endorphins that rejuvenate you.
- Perspiring during a prenatal workout is healthy as long as your core temperature does not rise too much. It’s important to constantly hydrate, recover, and keep a close check on your RPE (rate of perceived exertion). Prenatal trainers often use the talk test and RPE as measures to assess clients’ exertion levels rather than a heart rate monitor.
Prior to starting your prenatal fitness regimen, I would recommend the following:
- Get confirmation from the gynecologist that you can start exercising.
- Consult with a certified antenatal trainer and have a plan.
- Get professional advice and avoid doing a prenatal workout on your own.
- Each body is unique with varying skill levels and capabilities. Please find a program that suits your needs and interests.
- Considering the current perils of COVID-19, find yourself a ‘safe environment.’
Lastly, here are some signs that you should stop working out immediately and get in touch with your doctor:
- Lower back pain
- Lower abdomen cramps
- Dizziness
- A feeling of nausea/vomiting
- Palpitations
- Blurred vision
- Preeclampsia
- Calf pain
- Spotting/bleeding
Writer details:
Dija Shrestha has been training professionally since 2010 and has been certified in various genres of health and fitness- as a Zumba trainer, live Insanity Trainer (Beachbody, Los Angeles), live P90 X Trainer (Beachbody, Connecticut), and Piloxing Knockout Trainer (Singapore). She is a doting mother to a 14-year-old girl and is expecting her second baby in 2021. She believes in embracing health and fitness as part of one’s lifestyle and sees it as a balance of physical health, mental stability and spirituality.
