6 June 2011, by Tan Yi Lin
Fitness (What’s That Again?)
THEN I’LL HUFF AND I’LL PUFF AND I’LL…. take a seat here and catch my breath please *meek*
That is exactly what I did after scaling three MOUNTAINOUS flights of shophouse stairs to get to yoga class last week.
Okay, I may be making a mountain out of Duxton Hill. But 12 months of trying to conceive and being pregnant has left my physical fitness in a highly questionable state. When your brain, heart and legs jointly scream “OMG!” at the slightest hint of an upward slope, you KNOW for sure that you are in a dire lack of exercise. With labour and delivery said to be the mother of all physical traumas that a woman could possibly go through in life, there’s no better time than pregnancy to be in tip top physical shape. Figuratively, not literally, since ‘shape’ is probably a highly sensitive word to use around pregnant women. Hmmm, you know, I wouldn’t give too much thought to the use of “figuratively” either… no direct reference to anybody’s figure whatsoever!
I’ve never been the very sporty type. Team sports and competitive games are too aggressive and intense, although I’m always up for a casual round of inter-department netball or Captain’s Ball when we have our office games. Strangely enough, I had a two-year stint as a hurdler on the school athletics team during JC, which came about because I was ‘talent spotted’ during PE class. Which is surprising for the girl who spent entire recess periods in primary school holding the rubber-band rope during Zero Point because I was always ‘out’. For hurdling, I had simply applied the skills of doing grand jetes (big travelling leaps in the air with legs in split position) acquired during my years of ballet training and the next thing I knew, I was competing in the Nationals! I also have zero affinity with all forms of racquets, bats and clubs so that rules out sports like tennis, table-tennis and golf. Water sports like wakeboarding are great for the physique, but painful on the pocket. Plus — I know this sounds strange — I feel kinda lonely out in the open water battling the wake all by myself.
Sports and games aside, I do believe that physical fitness is incredibly important. I abhor running but I do it (or rather, used to do it) regularly to build a strong heart and lungs, which I’m relying on to take me well into my old age. Boring as it is, I do light weight training in the gym, because unused muscles degenerate over time, and muscle atrophy is a very scary thing. Plus, very simply and unabashedly put, fit bodies are good-looking bodies. Vanity Rules. HELL YEAH.
So what is there left for this picky party pooper? In-line skating, swimming, dance, pilates and yoga are my favourite, fuss-free (no need for all sorts of sporting paraphernalia) activities when it comes to maintaining fitness. Plus, they offer the social factor, which I enjoy, and yet can be done in solitude too (no need to form a team to do a round of yoga!)
Being pregnant means striking in-line skating off the list. This, I was already prepared for, so no biggie having to give it up.
Dancing can still be a great form of exercise for pregnant ladies. My friend Elaine continued her ballet lessons right until the week she gave birth. In fact, being pregnant gave her pirouettes newfound stability, although in the later stages of pregnancy, her belly continued swinging even after the rest of her body stopped turning! Freaky — but in a cool way, no? I, on the other hand, was into pole dancing before conceiving — so that had to stop. Dance Central on the Xbox Kinect does well as an alternative platform — but I limit myself to ‘easy’ mode!
Swimming is a fantastic way for pregnant women to build stamina and muscle strength, without risking any injury to self or baby. In fact, being in water helps alleviate the strain on one’s back, hips and legs from supporting a burgeoning belly 24/7. Call me a whale in a bikini, but I don’t care! The feeling of weightlessness and being able to move with grace is hard to beat (although I now bob along like a manatee/dugong rather than splice through the water like a slinky fish…)
At our favourite pool with Mandy & Tim
Yoga and pilates are also low impact and safe to continue during pregnancy. Of course, you can no longer jump to change poses or twist your body too much. If you and your instructor feel comfortable modifying poses to suit your pregnant state while you remain in a normal class, then by all means, stick with your regular studio. But if limiting your movement while everybody else shows off their pretzel moves leaves you feeling frustrated and unaccomplished, then consider signing up for pre-natal pilates or yoga. Studios and instructors specialising in pre-natal classes understand that growing bellies and heavy torsos get in the way of regular movements, and will tailor exercises to accommodate your changing body shape and its limited physical abilities. They will also teach you simple routines and breathing techniques that you can do at home to alleviate backaches, stretch out and relax those tired muscles, expand your diaphragm (useful in combating shortness of breath caused by cramped lungs) and strengthen those all-important pelvic floor muscles. While the routines are so mild that I no longer produce a single drop of sweat when doing yoga, I always leave my weekly classes feeling relaxed, renewed and refreshed. I even feel increased activity from the baby during and after each class as a result of the increased oxygen intake and blood circulation. It’s amazing how one hour of simple exercise can benefit two people so much! I attend classes by Inspire Mum & Baby at its Tanjong Pagar branch for its convenient location (walking distance from my office) and timing (weekday 7pm class). If you prefer larger classes or are already a member at one of the popular chains like Pure Yoga, True Yoga or Fitness First, do check with them for pre-natal options. Check with your hospital for available fitness courses too. For example, KKH offers prenatal aqua fitness classes.
Exercise is great. But it can be a mental and physical struggle trying to strike a fine balance between doing enough and doing too much while pregnant. Some women with certain conditions or ailments (e.g. low-lying placenta, gestational diabetes, etc.) may have more cause for worry, so always check with your doctor on the safety limits for your health condition. Although my physical fitness is nowhere near pre-pregnancy levels, I think the best I can do is to make a dedicated effort to make every little bit count by turning up for class on time, focusing on each movement, etc. Like my pregnant colleague who excused herself from a late evening meeting so as to come for yoga said, “There’s already so little I can do for my baby at this stage. Class is only once a week. I really couldn’t bring myself to miss it.”
Lastly, since the woman is doing SO much to keep her body and the baby fit and healthy, I suggest getting the husband to chip with a post-workout massage or foot rub before bedtime! Or treat yourself to a pre-natal full body rubdown – I personally love my $55/hr Javanese massage place along Siglap, which I just came from. It’s apparently good for the baby too (even though they don’t rub anywhere near your tummy) because it feels as if somebody’s happy little feet are performing an energetic tap dance in there right now! (But then, it could also be because she’s on a sugar high from my dessert of Awfully Chocolate’s gloriously dark “hei” ice-cream. That’s good enough to send anyone into a tizzy!)
Nonetheless, nothing beats my all-time favourite relaxation technique: being serenaded to sleep while Dannie sings to the baby. Plus, I get a tummy rub too while he’s at it!
Bliss
2 Comments
Yi Lin
June 17th, 2011 at 6:49 am
Hey! Dancing is super hard work yah, especially ballet. I must have done it 4 to 5 times a week during sec sch days, including a torturous 7.30am Sat class, I remember, which meant waking up at 5am+ on the weekend to travel across the island and prance around *groan* You should know what a good work out dancing is, Ms Headspins!
Tracy Su
June 15th, 2011 at 5:42 pm
What, never been sporty, li’l miss twinkletoes and always-naturally-muscular? Wah lao.