Exercises during pregnancy

Exercise and nutrition are two most important aspects that should not be neglected during pregnancy. Proper nutrition will ensure that both mother and child will get the right kind and right amount of vitamins and minerals for proper development. Malnutrition during pregnancy often results in prematurity, low birth weight babies, abortion, stillbirth, and congenital defects. On the other hand, proper exercise will come in handy to strengthen the muscles used during labor and delivery.

The nutritional assessment is based on the diet history of the mother. Factors such as food preference, eating habits, religious or cultural influences, occupation and educational level are taken into consideration. Ideally, 2300 to 2700 calories a day should be taken during the entire course of pregnancy. Special attention and proper guidance must be given to pregnant adolescents, obese, or those with low pre-pregnancy weight and successive pregnancies. Even vegetarians need proper nutrition counseling because although they have high vitamin and mineral intake, vegetables have low protein content and may lack many essential amino acids that are only found in animal sources.

Food sources high in protein, Vitamin A, B, C, D, and E should be included in the diet of a pregnant woman. Eating folic acid-rich foods, such as asparagus, should also be encouraged because folic acid is essential to produce healthy red blood cells and prevent anemia. Calcium intake in the form of milk, cheese, and yoghurt should be increased because calcium is necessary for lactation and healthy bone formation for the fetus. Taking iron-rich foods is especially important during the last trimester to ensure that the fetus will have enough iron stores to last him during infancy when intake is mainly milk, a food that is deficient of iron.

Contrary to common belief, exercise during pregnancy is not contraindicated but should be done in moderation. Exercises should be individualized and designed according to age, physical condition, and stage of pregnancy. Swimming and tennis are not restricted unless done for the first time. Some of the recommended exercises during pregnancy are:

1. Pelvic rocking – Position yourself on your hand and knees. Contract your abdominal muscles to tilt your pelvis under. When this is done properly, it relieves low backaches and abdominal pressure, maintains good posture, and strengthens abdominal muscles after delivery.

2. Modified knee-chest position – Position yourself on all fours. Bring your knees closer to your chest then hold. This exercise relieves pelvic pressure and cramps in the thighs and buttocks. This may also relieve discomforts associated with hemorrhoids.

3. Shoulder circling – Sit on a chair with your backs straight. Rotate your shoulders inward for eight counts and then outwards for another eight counts. Frequency and repetition may be increased through time. This exercise strengthens the muscles of the chest.

4. Squatting and tailor sitting – Squatting is accomplished by keeping your legs apart when picking up objects to maintain balance. Tailor sitting, on the other hand is accomplished by doing an Indian sit and stretching your arms over the head. These exercises stretch and strengthen the muscles in the perineal area, increase circulation in the perineum, and make pelvic joints more pliable. When standing from a squatting position, always raise the buttocks first before raising the head to prevent postural hypotension.

5. Kegel exercise – This can be done by alternately contracting and relaxing the muscles of the pelvic floor to relieve congestion and discomfort in the pelvic region. Additionally, this exercise tones up the muscles of the pelvic floor.

6. Walking