October 2014

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PROMOTIONAL FEATURE
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If a woman’s not exercising regularly before she’s pregnant,
should she start during pregnancy?
In most cases, absolutely! There is no time in a woman’s life where she
will benefit more from being fit and active than during pregnancy, and her
childbearing years in general. Pregnancy is not a disease, and women
shouldn’t spend nine months treating it as such. In fact, it’s recommended
that pregnant women get at least 30 minutes of exercise per day, which
can usually be continued right up until labour. Though exercise can be more
challenging during pregnancy, the benefits for both mother and child can far
outweigh any potential negative side effects.
So, what are the advantages?
Common pregnancy-related complaints of fatigue, lower extremity swelling
and circulatory problems are reduced with exercise. Also, exercise can
prevent excessive maternal weight gain, improve blood sugar control in
women with gestational diabetes and even play a role in the prevention of
gestational diabetes. Remaining fit and active helps a woman maintain her
cardiovascular fitness and strength, which will benefit her during labour. In
fact, there’s some evidence that weight-bearing exercise during pregnancy
can reduce the length of labour and decrease delivery complications. In
addition, pelvic floor exercises during pregnancy, and in the immediate
postpartum period, may reduce the risk of future urinary incontinence.
And don’t underestimate the psychological benefits of getting active, and
taking control of your health and your pregnancy. Psychologically, active
women experience less insomnia, stress anxiety and depression.
What does the FitBumps programme involve?
Radiance FitBumps is a flexible, group-based course for pregnant women
who wish to increase their knowledge of all things pregnancy, exercise and
physio-related. The programme includes a bootcamp with 60 minutes of
physio-led exercises designed to make mums-to-be sweat, as well as whole
body strength training, low-impact aerobic-style exercises and core-based
Pilates-style movements. Since hormonal changes lead to an increase in joint
laxity and hypermobility, we designed the exercises to strengthen muscles
without placing extra stress on joints.
The course also involves weekly, 30-minute educational talks on different
topics, including back care and pelvic floor and postpartum exercises, with
take-home materials.
• Wear comfortable
clothing that will help
you remain cool
• Wear a bra that fits well
and gives lots of support
• Drink plenty of water
to help keep you
from overheating and
dehydrating
• Make sure you consume
the extra daily calories
you need during
pregnancy
• Empty your bladder
before exercising;
the combination of
increased fluid intake
and the pressure of an
enlarged uterus can lead
to urinary incontinence
ABOUT RADIANCE PHYSIOFIT
Radiance PhysioFit is a one-stop fitness destination
offering a wide range of gym equipment, personal
training, group exercise classes like Zumba and
Muay Thai, and physical training programmes for
men and women of all ages and fitness levels –
plus a health-conscious café for a post-workout bite.
Uniquely, Radiance offers in-house physiotherapy
services – professional assessment, diagnosis and
treatment – for those concerned with mobility and
general health.
AXA Tower, 8 Shenton Way #01-02 and #02-02
6822 1618 | radiancephysiofit.com.sg
Listen up, ladies – the days
wh e n p r e g n a n c y wa s
considered a time to “take it
easy” are over. Turns out it’s
important to stay active with
a bun in the oven – which
is why Radiance PhysioFit
has introduced a special
prenatal programme where
you can get fit and have
some fun. Designed and led
by physiotherapist, KATHERINE
MACFARLANE, the eight-
week course provides both
physical and psychological
benefits for mums-to-be.
Here’s what FitBumps entails.