Lifting weights during pregnancy: Good or bad?

We speak to doctors and experts to find out if lifting weights during pregnancy is safe.

By: Agencies | | Updated: February 17, 2014 11:05 am

Lea-Ann Ellison, a 35-year-old bodybuilder from Los Angeles sparked an online storm after posting photos of herself lifting heavy weights — with her due date just two weeks away.While some appeared to support her decision, including several who claimed to be doctors, others were horrified. Reality TV star Kim Kardashian had to be hospitalised during her pregnancy due to overexercising. Keeping these cases in mind, we spoke to doctors and fitness experts to find out the truth about exercising and lifting weights during pregnancy.
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Dr Sudeshna Ray, consultant gynaecologist and obstetrician, Jaslok Hospital, says, ‘Lifting weights are a good form of exercise to remain fit during pregnancy for those who are used to such activities majorly in her pre-pregnancy days. Starting this as a form of exercise in pregnancy is advisable only with very low weights, with proper breathing exercises. Also, one should not lift weights in supine position and not hold your breath. (Read: Women and weight training) Also Read - Ayurvedic Treatment for PCOD: An effective, natural and non-invasive solution

‘This woman must be used to this sport and has maintained the same throughout the pregnancy and hence carried it out without side-effects. However, it is strongly recommended against such an endeavour if a woman is not used to it.’

Dr Sudeshna adds, ‘Exercise during pregnancy is always encouraged, the goal of which should be to remain fit and maintain fitness levels rather than competitive sports or to achieve peak fitness levels.’

Vinod Channa, celebrity fitness expert adds, ‘During pregnancy, exercise is necessary because it can help avoid a lot of medical problems like excess swelling, excess fat, stress, blood pressure, and keep this under control. A minimum moderate workout is medically good and allowed.’

Munira Jawadwala Kawad, fitness and nutrition expert, Gold’s Gym India recommends, consulting a doctor before beginning any exercise programme. She adds, ‘Expectant mothers should start exercising gradually. Even five minutes a day is a good start if you’ve been inactive. Add five minutes each week until you reach 30 minutes.’ (Read: 10 diet dos and don’ts during pregnancy)

Tips you can follow

Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.

Drink plenty of water to avoid overheating and dehydration.

Skip your exercises if you’re sick.

Opt for a walk in an air-conditioned mall on hot, humid days.

Avoid decline position exercises since the blood pressure is normally on a higher side during the first trimester, due to increase in the blood volume.

Haemoglobin levels drop, thus listen to your body, your fitness levels may not remain the same as pre-pregnancy.

Abdominal and back exercises are important. They help with postural changes and stability and keep your body strong after the baby’s born, when you’ll have a lot of lifting to do. Since doing crunches on your back is not safe, thus switch to standing pelvic tilts or lying on your side or on your hands and knees; concentrate on bringing your navel toward your spine. You can also experiment with wall sits, side-lying bicep curls, side-lying lifts, side-lying lateral raises, and side-lying triceps extensions.

Stretching is critical. The third trimester is a great time to make stretching the focus of your fitness routine. Stretching is a great way to keep the blood flowing through your muscles, relieve tension, and keep your body supple. Here are a few stretches to explore: child’s pose, child’s kneel, tailor stretch, full back stretch and calf, ankle, and foot stretches.

Swimming helps to decrease the pressure on the joints during exercise. However, the intensity needs to be monitored.

Yoga is a great way to increase the oxygen uptake. There is an increased demand in oxygen supply to the growing tissues and baby. Also, oxygen helps in reducing pain during delivery.

Avoid heavy weights. During the third trimester, hormonal changes are thought to induce a greater laxity in joints, tendons, and ligaments in order to help accommodate the delivery of your new arrival. This makes you more susceptible to sprains and strains.

From about half-way through the pregnancy, you should avoid any exercises that require you to lie on your back.

Source: DNA/Melissa D’Costa

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Published : September 29, 2013 12:00 pm | Updated:February 17, 2014 11:05 am

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