IMPORTANCE OF EXERCISES DURING PREGNANCY
We know that exercise is important to maintain general fitness & health but its importance increases more at a stage when a woman is pregnant. There are various components that come into matter at this stage. They are as follows:-
1. WEIGHT CONTROL: An exercise program that combines both exercise & diet is more effective & results in maintaining weight loss longer than a program based on either one alone.
Exercises distribute the fat in such a way that the abdominal fat is reduced & hence eventually a danger of having a heart disease is reduced.
A pregnant woman must take a proper diet & must exercise at least 3-4 times a week for an hour as prescribed by the therapist.
2. FLEXIBILITY: Exercise is important to improve flexibility by systemic stretching exercises of the muscles & slowly warming up. Self directed exercises should be avoided. Stretching & warm up must be done under the supervision of the therapist.
3. MUSCLE STRENGTH: It is important to increase the strength of a muscle that is to put a muscle under repeated contraction against resistance to make it capable of greater force or strength required in your day-to-day activities. Also make body strong enough to take the extra load of activity once you deliver.
4. CARDIOVASCULAR FITNESS: It is ability to maintain a prolonged period of physical activity. In simple terms "STAMINA".
A pregnant woman must undergo a low-intensity aerobic exercise program 30-60 min & 3-4 times a week under the supervision of a therapist.
5. CO-ORDINATION & BALANCE: Exercises are designed specifically to improve co-ordination & balance while performing specific function & are used repeatedly will improve the individual's ability to perform that function.
6. BONE DENSITY: Last but not the least & very important for a woman is to build up their bone density. Exercises include weight bearing exercises which prevent or reduce loss of bone density. Reduction in bone density is not only seen in post menopausal women but also in pre menopausal women who have amenorrhea due to an endocrine disorder.
7. OTHER USES:
· A research says kids born to mothers who exercise vigorously during pregnancy end up slimmer & smarter than those whose mothers do no exercise except walking during pregnancy.
· Exercise is a safe benefit option for mother with gestational diabetes.
· It makes mother ready & strong for post delivery chores.
· Prevents postural defects keeping body fit & supple.
· Prevents post delivery complications like weak pelvic floor etc.
Dr. Rhutuja Ashok Kudalkar
Consulting Physiotherapist.
Specialist in Manual Therapy & Women's Health.
