FIT, FINE AND PREGNANT

Anuradha Mascarenhas
Posted online: Wednesday, October 17, 2007 at 0000 hrs IST

For 28-year-old Rikke Agner keeping fit, fine and pregnant is really not very difficult. A university level handball player in Denmark, Rikke moved base when her husband joined an MNC in Pune. During her 38th week of pregnancy, Rikke’s body has undergone several changes, but not for a minute has she remained idle. “In fact I hope the delivery will be easier as I have tried to keep fit during my first pregnancy,” smiles Rikke as she exercises at the Symbiosis Centre of Health Care.

Supriya Bose— a fitness consultant with the Symbiosis Centre of Health Care (SCHC) and certified fitness professional from the American Fitness Association, has supervised Rikke’s fitness level during her pregnancy and is rather impressed with her dedication to exercise. “A pregnant woman’s body changes like never before. She is faced with innumerable and new sensations, feelings and emotions, all of them not exactly wonderful. Her reflection in the mirror at times leaves a lot to be desired! At the back of her mind, somewhere lurks the ominous question, ‘Will I ever be desirable again?’ “ says Bose

Bose insists that mothers need not worry. They can get back their firm taut figure “Your breasts don’t need to sag although you have breast-fed. Your once flat tummy doesn’t have to look like a recently unloaded sack of potatoes,” she says.

More importantly, you can and should exercise WHILE you are pregnant, Bose insists. This will tone your muscles, keep you flexible, help circulation, regulate bowels, reduce swelling in your hands and feet, deal with a stiff back and help make you feel cheerful on those not-so-cheerful days. Keeping fit while pregnant will also help you to have an easier delivery.

How do you achieve this? “Firstly, find the correct instructor or antenatal class. Your gynecologist can help here. You can start an exercise programme from your fourth month onwards, until the end, but always with the sanction of the attending doctor,” says Bose.
What is safe for me? Avoid all impact sports or exercises - no jumping, running, skipping and impact aerobics. Basically, anything that causes your body to be shaken up could lead to unpleasant outcomes. Your exercise routine should start with a slow and controlled warm up, no jerky movements. This can lead to a cardio phase, where you either walk or do simple floor moves that elevate your heart rate and give some variation. Utmost care should be taken not to overload your heart and lungs. In addition, your temperature should be kept as close to normal as possible - no over heating, over sweating. Sip water all through out.

Floor exercises should be comfortable and provide strengthening to all major muscle groups, especially your back, legs and arms. You should end your workout with good, long stretches and relaxation. Breathing correctly is vital to any workout but more so here, as your body weight is increased and you could tire easily.

Clothing should allow you to move freely and without restraint, absorbing sweat and cutting down on abrasion. A good, firm sports bra is advised so that your breasts are well supported.