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 lungs, 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 helps 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.

For more information, contact Perfectly Pregnant at (021) 683 1404.
 

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