Working mummies-to-be, here’s your ‘stay fit’ guide during pregnancy

Namita Jain gives out tips for pregnant working women in her book 'Fit Pregnancy'.

By: Namita Jain | | Updated: July 30, 2014 5:06 pm

Gone are the times when women would sit at home as soon as they got to know they are pregnant. The modern Indian woman is proficient at juggling both work and family, even during pregnancy. But one shouldn’t forget that no matter what, health is a priority especially when you are pregnant. In order to ease things out, Namita Jain, fitness and wellness expert and author of ‘Fit Pregnancy’, shells out simple and practical tips to help working women balance work and pregnancy easily. Here’s an excerpt. Also Read - Prenatal Pilates: Yasmin Karachiwala suggests 5 moves you can do in the 1st trimester

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‘I love working! In fact, my job is the only thing keeping me sane during pregnancy! What are the precautions I should take to ensure that my baby is safe?’

If you are a workaholic, you made a smart choice! Better to keep active in mind and body than to mope around the house, depressed and miserable. However, be aware that being pregnant may present challenges at the workplace. To stay on the job, understand what needs to be done and be aware of the risks.

Here are my tips to keep the pregnancy blues away while on the job:

Food and drink: Keep a larder of your favourite healthy snacks on your desk. Munching on khakra, crackers and apples will quell the queasies as well as ward off hunger pangs. Maintain your quota of fluids even at the office. Keep a water bottle at your desk and sip through the day.

Take it easy: Rise leisurely in the morning and eat a healthy breakfast before you leave for work. Rushing around can exacerbate nausea.

Break it up: Get up and move around every hour. Take power naps. Spend a few minutes with the lights off, your eyes closed and your feet propped up on a stool, to recharge your batteries. (Read: What NOT to do during pregnancy 10 things to avoid!)

Don’t overdo it: Consider cutting back on your activities at work and at home. Heed your body’s signals and know when to stop. If you work all day, get help with the household chores. Don’t try to do it all after you get home it will just make you tired and irritable.

Early to bed: Try to get 7 to 9 hours of sleep every night so that you are refreshed and ready for work the next day. Lie on your side to enhance blood flow to your baby and to prevent swelling in your ankles and feet.

Exercise: Keep to your fitness routine even if your working day is long. Remember, regular exercise can boost your energy levels, especially if you sit at a desk all day. Consult your doctor and find an exercise regimen that suits your work schedule. Even a walk after work or a prenatal fitness class will keep you fit during pregnancy. (Read: Tackle fatigue during pregnancy with these expert tips)

‘My work schedule and timing leaves no time for exercise.’

In a time crunch? Here are some quick-fix exercise solutions:

10-minute fix: Walk, even if it’s in the office corridor.

20-minute fix: Walk for 15 minutes before lunch and do exercises such as kegels, light stretches and breathing exercises for a few minutes.

30-minute fix: Walk, swim or use a stationary bike for 25 minutes; and do kegels, light stretches and breathing exercises for 5 minutes.

‘I suffer from back strain and feel fatigued, and I’m only in my third month! I need to work What can I do to be more comfortable at work during my pregnancy?’

As your pregnancy progresses, even everyday activities such as sitting and standing become uncomfortable. You need to make simple adjustments at your workplace to take better care of yourself. Make it a point to move around every hour to ease muscle tension and prevent fluid build-up in your legs and feet.

Sit right: If you sit at a desk for long periods of time, make sure your chair has adjustable armrests, a firm, cushioned seat and good lower back support. Prop your feet up on a stool. Use a small pillow or cushion to provide extra support for your back to ease and prevent back pain.

Stand right: If you stand for long stretches at a time, put one foot up on a footrest or low stool. Switch feet as needed and walk around to keep the blood circulating. Make sure your footwear is comfortable and provides good arch support. (Read: Tips on safe air travel for pregnant women)

Stretch at your desk

It is a great idea to take short breaks at work to stretch and release stiffness and tension from your muscles. Make use of every available opportunity to stretch stand up and stretch when you are on the phone, go to a colleague’s desk instead of emailing him, or walk around while waiting for an appointment.

Stretches

Perform these simple stretches every day at your convenience to get rid of stiffness from your body and to relax your mind.

Hold each stretch for 10 to 30 seconds.

Breathe normally when you hold the stretch. Do not hold your breath.

Neck stretch: Drop your head to the right side, bringing your ear close to your shoulder. Hold and return to the centre. Switch sides.

Chest stretch: Sit straight with both your hands behind your back, clasp your hands and slowly lift them upwards until you feel a stretch in your chest muscles or pectorals.

Upper back stretch: Clasp your hands in front of you so that you feel the stretch in your upper back. Lower your head during the stretch so that your chin is close to your chest.

Arms stretch: Extend both hands straight above your head, palms touching as in a namaste.

Shoulder rolls: Rotate your shoulders forward a few times and then reverse the direction.

Excerpted with permissions from Harper Collins Publishers from the book ‘Fit Pregnancy’ by Namita Jain. Buy the book here.

Namita Jain has carved a niche for herself in the fitness and wellness space with her brand ‘Jaldi Fit’ and company ‘Live Active’. Her career spans over 25 years and her unmatched list of qualifications let her stay ahead of the curve. She has authored several books on health and fitness and contributed articles for top publications as well. She conducts classes in aerobics, yoga, Pilates, step workout and interval training. She also features as a nutritionist on the TV channel Food Food in their health cookery programme. Namita was the nutrition partner for Miss Femina India 2012. For more information on her wellness programmes, visit her websites: www.liveactive.com and www.jaldifit.com

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Published : January 3, 2014 12:55 pm | Updated:July 30, 2014 5:06 pm

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