Model Marriage
Exercise During Pregnancy
Now that you are pregnant, you may be wondering how safe it is to take up exercise.^2 Growing
and carrying a baby around inside you for nine months is physically hard work. Physical fitness
brings with it many advantages and you may want to take a look at your lifestyle and see whether
there are some changes you could make so that you feel fitter.
Walking is a very good form of physical activity and, provided it is brisk enough and done for
a reasonable time, it can really help keep your heart and lungs healthy. Exercise regularly two or
three times a week. This is much safer and more effective than doing it frequently.
You can also exercise the pelvic floor muscles. These muscles form the floor of the bony
pelvis and supports the internal organs. During birth they get stretched and need exercise to make
them strong again. It is good to exercise them during the pregnancy because this will make it
easier for you to exercise them after birth. Any weakness to these muscles may cause leakage of
urine when you cough or sneeze.
To exercise the pelvic floor muscles, imagine you are desperate to empty your bladder but
when you get to the washroom, it is occupied. Tighten up around the front passage as if to stop
yourself leaking. Keep breathing, hold for a count of four, and then release. Do it as often as you
can during the day.
Notes- P. V. Dilts, J. W. Greene and J. W. Roddick, Core Studies in Obstetrics and Gynecology
(London: Williams and Wilkins, 1981), 78; Stanley G. Clayton and T. L. T. Lewis A.G. O. Pinder,
Obstetrics by Ten Teachers(London: Edward Arnold Publishing, 1986), 49 - 51; Christopher L.
H. Huang and Victor G. Daniels, Companion to Obstetrics (Lancaster: MTP Press Ltd., 1962),
55 - 57. - Margaret F. Myles, Textbook for Midwives. (Edinburgh: Churchil Livingstone, 1985),149 - 153.