04 January,2018 01:36 PM IST | Mumbai | mid-day online correspondent
A Woman's body undergoes numerous hormonal and physical changes during pregnancy; their daily routine also goes for a toss. Even mundane tasks like walking; sitting or standing becomes a challenge let alone working. Physiotherapy plays a huge role in such a situation, these exercises help improve posture, decrease common discomforts like backache and fatigue. As per some new research, the regular physical activity can also help prevent gestational diabetes.
Dr Vijayabaskar, Physiotherapist and Head of Rehabilitation, Nightingales- Home Healthcare Services says, "Low impact exercise helps relieves stress, builds stamina and is very helpful during labour and delivery. Physiotherapy or exercise is helpful to get back in shape and manage an active lifestyle post-delivery. In the earlier days, a woman used to do a lot of household work and hence was physically very active but as the current lifestyle has made way for sedentary routine, physiotherapy is essential. Always start with walking, swimming or mild stretching. Exercises that help conditioning of the back muscles and not high impact sports activities should be implemented."
During physiotherapy if one experiences dizziness, headache, bleeding or spotting then one should report immediately to the gynecologist. Swelling in the ankles, back or hands are common during pregnancy; those with a normal delivery can begin post pregnancy physiotherapy. Ensure to take consent from gynecologist for both pre and post pregnancy physiotherapy, can begin with low impact activities.
All those with a history of recurrent miscarriage, premature birth or early labour along with those who have asthma or heart diseases should ensure they exercise under the supervision of a gynecologist or avoid exercise completely. If a properly trained instructor imparts aerobics or similar training, there won't be any risk.
Avoid holding your breath during any activity; none of the exercises should involve hopping or skipping. Ensure enough rest post exercise and indulge in stretching exercises. Strengthening of muscles and complete fitness is of importance. Always start with a warm-up and pelvic floor exercises both pre and post pregnancy. This helps avoid urinary incontinence or similar activities. Always wear comfortable clothes and during exercise ensure to wear loose clothes. Keeping yourself hydrated during, before and after work out is a must. Avoid setting a target during pregnancy; never push yourself to the limit.
Things to keep in mind
>> In the initial few days of pregnancy stick to walking, beginning from 10mins and gradually increasing to 30minutes
>> Ensure to work out atleast 3 to 5 times a week
>> Avoid any high performance activities even among athletes
>> Focus on strength and balance building
>> Always keep yourself well hydrated and take enough rest after work out
>> Ensure to consult the gynecologist and take necessary precaution
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