I only recently came to realise how important it is to be physically fit before having a child -- years of exercise helped ensure that I had a smooth pregnancy and delivery. One hears about prenatal and postnatal exercises, but enough is not stressed on the importance of having a regular workout schedule much before you plan a baby, which is actually what helps you most!
Putting together my professional knowledge, experience and a gynaec's reinforcement, here's a guide to fitness in three stages -- before planning a baby, while pregnant and after delivery. It will do wonders for you!
Genetics play an important role in conceiving a child so it's not just you who should start on a regular fitness routine and healthy diet -- get daddy-to-be in on the action too! The right time to begin exercising is as soon as you read this, if you aren't working out already. It's never too early to start exercising.
Regular cardiovascular, strength and flexibility training benefit the body in innumerable ways. However, I will only refer to the benefits for pregnancy.
Cardiovascular training like walking, aerobics, swimming or cycling increases stamina, making you feel less fatigued during pregnancy and after. It also raises your metabolic level, making you burn fat more efficiently which in turn prevents you from putting on excessive weight during pregnancy and gets you back to pre-pregnancy state faster after delivery. It's almost miraculous!
Strength training, more commonly referred to as weight training or body toning, strengthens the muscles of the body, making them tight and firm. Taut muscles help you carry the baby better, prevent back problems and other aches and pains. Owing to the firmness, the muscle recovery post delivery is quicker, often appearing like you didn't have a baby at all!
A flexible body suffers far less injuries like muscle pulls, twisted ankles, sprains etc as well as stiffness, which result in aches in the prenatal phase.
Conditioning the body through regular exercise much before planning the baby helps to keep your body in top condition when you conceive and holds you through the full pregnancy term a lot better than someone who hasn't worked out, or who starts working out after seeing the positive pregnancy test result!
Fitness Guide
~ Choose from walking, aerobics, swimming or cycling for your cardiovascular workout. The frequency should be three to four days a week for at least 30 minutes at a non-stop brisk pace. You should feel your heart rate go up and reasonable fatigue by the end of the workout. Start off with a five to seven minute warm-up by performing the same activity at a medium pace and round off with another five to seven minute cool down where you lower the pace again.
~ For your strength training, you can work with weights, resistance tubes or the stability ball. Either join a gym or strength training class. If you aren't keen or cant make the time to go to the gym or a class, attend just a few sessions to learn the exercises and get proper guidance so you can then do them at home. Some aerobics classes also include strength training. An aerobics class is one of the best choices since it covers all the forms of training you need.
The basic exercises you can do even at home are elaborated upon in the following pages.
Perform 16 reps of each -- rest and repeat.
Complete one repetition in four seconds.
Brinda Sapat is head of the Group Exercise Department at Gold's Gym, Napean Sea Road, Mumbai. Certified with Training Zone & Progressive Fitness (USA), she has been a fitness instructor for over a decade.
(While the fitness routines described in this feature are created by a professional fitness trainer, Rediff.com does not make any representations about its suitability or reliability in connection with individual readers. It is best to consult one's gynaecologist and fitness trainer before proceeding.)
Text: Brinda Sapat
Illustrations: Uttam Ghosh & Dominic Xavier
Also read: A fantastic fitness regime for 2008!
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