Exercising During PregnancyBy RAMESH KILLARI

Exercising During Pregnancy: Ramesh Killari

UNIVERSITY OF CENTRAL ARKANSAS
DEPARTMENT OF KINESIOLIGY

Exercising During Pregnancy

Ramesh Killari PT.MS

Physical Therapist/ KinesioTherapist


CONTRAINDICATIONS

Women with the follow problems may not be able to exercise during
pregnancy:

1. Heart disease
2. Lung disease
3. Persistent bleeding in the second or third trimester
4. Complications with past pregnancies
5. Premature labor Pregnancy related high blood pressure
6. Severe diabetes
7. Thyroid disease
8. Obesity
9. Seizure disorder

BENIFITS

It can ease and prevent aches and pains of pregnancy including
constipation, varicose veins, backaches, and exhaustion
Active women seem to be better prepared for labor and delivery and
recover more quickly
Exercise may lower the risk of high blood pressure and diabetes during
pregnancy
Fit women have an easier time getting back to a healthy weight after
delivery
Regular exercise may improve sleep during pregnancy.
Its helps to improve circulation and relaxation

TIPS

SLEEPING TIPS

Sleep on your left side. This allows for the best blood flow to the fetus,
your uterus and kidneys. It also improves circulation of blood back to
the heart.
Try using a body pillow to help you sleep better.
Avoid sodas and other carbonated drinks, they can cause leg cramps.
If you’re getting a lot of swelling and begin snoring, call your doctor
If you develop Restless Legs Syndrome, it’s an indication about iron
deficiency.


If you are getting leg cramps, straighten your leg and flex your foot
upwards, this will help get the kink out. Do these several times before
going to bed as a stretching routine to avoid the cramps all together.

WORKOUT TIPS

1. Drink plenty of water before, during and after your workout. Your baby
needs the fluids.

2. Remember to breathe. If you hold your breath for more than a few
seconds, you are doing too much and your baby loses precious oxygen.
3. After the first trimester, do NOT do any exercises that require you to be
on your back. It puts too much pressure on your organs and the growing
fetus.
4. Do NOT perform squats. It can cause the separation of the placenta from
the uterus.
5. Perform each exercise slow and fluidly. Do not make any jerky
movements.
6.

Simple Exercises

1. WARM UPS

5-10 minutes, before start up exercises.

Monitor your B.P (BLOOD PRESSURE) before, during and after exercise

2. WALKING

Third-trimester tips

Keep up your walking regimen as long as you can, but avoid hiking trails or
any uneven terrain that could put you off balance.

Warning signs

Never walk to the point of exhaustion or breathlessness. Pushing yourself to
the limit forces your body to use oxygen that should be going to your baby.


Stop walking immediately and call your healthcare provider if you have any of
the following symptoms: vaginal bleeding, difficulty breathing, dizziness,
exercise, chest pain, muscle weakness, calf pain or swelling, preterm labor,
decreased fetal movement, apparent leakage of amniotic fluid, or contractions.

3. Swimming

Third-trimester tips

The water supports your joints and ligaments as you exercise,
preventing injury and also protecting you against overheating.

4. Kegels

Kegel exercises are small internal contractions of the pelvic floor muscles that
support your urethra, bladder, uterus, and rectum. Strengthening your pelvic
floor muscles improves circulation to your rectal and vaginal area. There's
even some evidence suggesting that strong pelvic floor muscles may shorten
the pushing stage of labor.

You can do Kegels anywhere — sitting at your computer, watching TV, even
standing in line at the shopping mall.

HOW

Squeeze the PC muscle for five seconds; relax for five seconds, then
squeeze again. At first do 10, five-second squeezes, three times a day.
Flutter exercises: Squeeze and release, then squeeze and release as
quickly as you can.
Work up to doing 100 Kegels each day.

5. STRECHING

Arm/upper back stretch

(Flying arm exercise) - repeat 5 times

Raise your arms over your head. Keep your elbows straight and the
palms of your hands facing one another. Hold for at least 20 seconds.
Lower your arms out to your side. Keep your upper back straight.


Bring the backs of your hands together as far as possible behind your
back and stretch.

Calf stretch

Lean against a wall or firm surface.
Reach one leg out behind you, keeping your heel on the floor.
Lean into the wall to increase the stretch of your calf.
Hold for 20 to 30 seconds.
Repeat with each leg.

This is a good exercise to do before going to bed if you are bothered by leg
cramps at night.

6. STRENTHENING

Abdominal muscles

Before beginning the pelvic tilt and sit-ups exercises, review the following
information on separation of the abdominal muscles.

During pregnancy, it is important to check for advanced separation of the
abdominal muscles in order to avoid any further separation.

The abdominal muscle (from the navel to the top of the pubic bone), is
divided by a seam running up and down, so the muscle is really two
halves.
The hormones present during pregnancy cause this seam to soften and
stretch as the abdominal muscles accommodate the growing baby. If the
seam stretches enough, a separation of the abdominal muscle may
occur.

A separation can happen gradually or as a result of sudden exertion if the
abdominal area is weak. You may be unaware of the separation as it causes no
direct pain. However, you might have increased backache, as the abdominal
muscles are needed to control a pelvic tilt and maintain proper posture.

Pelvic tilt


this exercise is very important because it is the building block of good posture.
It also strengthens your abdominal and back muscles, decreasing back strain
and fatigue. Practice it often.

Lie on your back with your knees bent.
Inhale through your nose and tighten your stomach and buttock
muscles.
Flatten the small of your back against the floor and allow your pelvis to
tilt upward.
Hold for a count of five as you exhale slowly.
Relax, repeat.

You can also perform the pelvic tilt on your hands and knees or standing up.

CAUTION: DO NOT arch your back, bulge your abdomen or push with your
feet to obtain this motion!

Sit-ups
There are two variations of sit-ups:

Forward Sit-up

Lie on your back with your knees bent. Slowly breathe in through your
nose.
Breathe out through partially pursed lips as you raise your head, hands
pointing to your knees or placed behind your head.
Tuck your chin toward your chest and lift your shoulders off the floor
(not more than 45 degrees).

Diagonal Sit-up

Lie on your back with your knees bent. Slowly breathe in through your
nose.
Point your right hand toward your left knee while raising your head and
right shoulder. Breathe out slowly through your mouth. Keep your left
knee bent slightly and your heel on the floor.

Squatting


Move to the squatting position, knees over your toes.
Keep your heels on the floor; feel the stretch in the back of your thighs.
Hold for 20 to 30 seconds. Gradually increase the time to 60 to 90
seconds.
Relax your head and arms throughout this exercise.

This is a good exercise to prepare for squatting during the pushing stage of
labor.

PREGNANCY NUTRITION

5 types of food you need to avoid during pregnancy
1. Alcohol
2. Soft cheeses and cold lunchmeats, hot dogs, and deli meats
3. Fish with high levels of methyl mercury
4. Caffeine
5. Raw fish, meat, or poultry

How much weight should a woman gain during pregnancy?

It is considered normal to gain 10 to 12kg (22 to 26lb).

For practical reasons the pregnancy is divided into three periods:

the first period runs from week 0 to 12 where it is normal to gain 1 to
2kg (2 to 4lb).

the second period runs from weeks 12 to 28 in which it is normal to
gain 300 to 400g (10 to 14oz) a week.

the third period runs from weeks 28 to 40 and it is normal to gain 1 to
3kg (2 to 6lb) a month.

Nutrition
Eating a variety of nutritious foods can go a long way to keeping you and your
baby healthy during pregnancy.
You don’t need extra calories during your first trimester, but your pregnancy


diet should include about 300 extra calories per day during your second and
third trimesters, to reach a total of about 1,900 to 2,500 calories a day. These
extra calories should come from nutritious, protein-rich foods.

Examples of snacks that contain about 300 calories include:

One cup of nonfat fruit yogurt and a medium apple
1.
A piece of whole wheat toast with two tablespoons of peanut butter
2.
One cup of whole grain cereal with ½ cup of nonfat milk and a small
3.
banana

In addition to extra calories, you will need to increase your consumption of
certain nutrients, including foliate, calcium, and iron. Foliate deficiencies are
associated with an increased risk of neural tube defects, so up your foliate
intake by consuming more:

Orange juice
Strawberries
Spinach
Broccoli
Beans
Fortified breads
Breakfast cereals

Exercising During PregnancyBy RAMESH KILLARI

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