Playtimes HK Magazine Winter Issue 2018/2019 | Page 35

maternity
Exercising while (and after) expecting:
the DO’S
and DON’TS
G
oing to the gym may take
an extra dose of courage
– and energy – when
you’re expecting, but the
benefits are huge. For mums-to-
be, it’s essential to appreciate the
positive changes and advantages that
keeping fit will bring to your pregnancy.
And once the baby comes, a bit of
exercise, and the endorphins that
accompany it, can help with recovery
and recuperation as you adjust to
the round-the-clock care that a
newborn requires.
But before you hit the weight
room or hiking trail, let’s take a look
at the recommended and not-so-
recommended types of exercise – both
for mum’s and baby’s health.
Pascale Maitre, a registered midwife
at a private practice in Central, affirms
that, “It is crucial to know beforehand
if your doctor considers exercise
possible; if you don’t have any medical
contraindications. If you have placenta
praevia, for example, it is best to stay
away from any fitness-related activities.
But if your doctor approves and you
have no conditions to consider, it is
possible to exercise throughout your
whole pregnancy.”
Pre-natal fitness
As you may know already, during
your first trimester in particular, it's
preferable to choose “soft” or low-
impact activities. Remind yourself
that you’re exercising to stay healthy,
maintain muscle mass and, most
importantly, feel mentally fit during the
whole of your pregnancy. Your aim is
not to lose weight.
Early in the second trimester, and
with an all-clear from your doctor, you
and your baby are in the best position
for moderate activities provided you
don’t get too tired or overheated.
As your pregnancy progresses,
however, balance, blood pressure
and loose ligaments can all become
issues. Lower-risk activities are the
answer – basically for the whole of
your pregnancy – and the items on
the following list should be avoided.
These include:
• Exercises to lose weight
A typical pregnancy is going to entail
25-35 pounds of weight gain. Let’s
face it, those extra pounds can be
hard to take. But the focus on weight
should begin only after giving birth;
there’s a lot more to pay attention to
during these nine months! Patience
is key.
• Contact sports
High-impact sports, such as football
or basketball, should be avoided to
prevent trauma to the abdomen.
• Activities requiring balance
Sports and other activities that require
sudden changes in direction or could
cause a fall are not recommended. For
instance, downhill skiing or
horseback-riding.
• Bouncing or jarring activities
As your joints get looser during
pregnancy, your risk of injury
increases. For this reason, heavy
weights should also be avoided.
• 'Bikram' or 'Hot Yoga'
It is absolutely essential to keep fit in
cool, air-conditioned places or during
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