There are four types of exercise that can be useful during pregnancy: aerobics, callisthenics specifically designed for pregnancy, relaxation techniques and Kegel exercises.
Aerobic exercises
Aerobic exercises are repetitive activities that are strenuous enough to increase the oxygen to the muscles and stimulate the heart and lung, yet not too strenuous that demand exceeds supply.
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The benefits of aerobic exercise are as follows:
It improves circulation, thereby decreasing the instances of varicose veins, haemorrhoids and fluid retention
It increases your muscle tone, which may result in less backache or ailments such as constipation and make it easier to carry the extra bulk of the pregnancy
It increases your body’s endurance which should make it easier to cope with the labour process
Aerobic exercises that even a novice can do include:
Walking at a brisk pace
Cycling on a stationary bicycle
Swimming in shallow water that is neither too hot nor too cold
Callisthenics:
These are light gymnastic movements that tone and develop you muscles.
Callisthenics developed for pregnant women are useful in relieving backache and in preparing your body for childbirth
Relaxation techniques:
Breathing exercises will relax your mind and body and help you to focus your mind on a particular task. This can be extremely helpful during birth. They are usually used in combination with other exercise routines.
Kegel exercises:
The Kegel exercises were originally developed by Dr Arnold Kegel to help women who had problems controlling their urination.
The principle behind Kegel exercises is to strengthen the muscles of the pelvic floor, thereby improving the urethral and/or rectal sphincter function.
These muscles are attached to the pelvic bone and act like a hammock, holding in your pelvic organs. They stretch from your pubic bone in the front to your tailbone in your back and help support the bladder, rectum and uterus. With regards to childbirth, having stronger pelvic floor muscles can make you more aware of your genital area during the pushing phase and you can control the pushing as directed by your gynaecologist or midwife.
The success of Kegel exercises depends on proper technique and adherence to a regular exercise programme.
Care must be taken to learn to contract the correct muscles. Typically, most people contract the abdominal or thigh muscles, while not even working the pelvic floor muscles.
A good way of identifying the correct muscles is when urinating. Sit on the toilet and try to start and stop the flow of urine midstream while contracting your pelvic floor muscles. This should be done at least three to four times, making sure you empty your bladder.
Once you have located the muscles simply tighten and relax them over and over, about 50 times a day. These are basic Kegels. There are many variations on Kegels: elevator Kegels (where you tighten slowly, in increments going in and out, like an elevator stopping on several floors), you can hold the muscle tightened for five seconds, you can bulge the muscles out at the end, and many other variations.
Try not to contract your abdominal, thigh or buttocks muscles while performing the exercise. The Kegel exercises can be done standing or sitting at any place or time!
Kegeling provides many benefits:
Conditioned muscles will make birth easier and your perineum will more likely be intact (fewer tears and episiotomies)
Sexual enjoyment is enhanced for both partners
It can prevent prolapses of pelvic organs
It can help prevent leaking urine when you sneeze or cough
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