Most of us instructors have had at least one child during our tenure with StrollerFit and all would agree with me that exercising while your pregnant makes for a quicker and easier labor and delivery. Plus your body rebounds faster than a woman who did not exercise during her pregnancy.
If you are pregnant congratulations! This is an exciting time for you! While its important that you talk with your physician before starting or continuing any fitness program, most women can and should continue to exercise regularly throughout their entire pregnancy. Fitness programs such as StrollerFit and restore the core can help you develop stamina, increase strength and get ready for the marathon that is motherhood.
Recent studies have found that women who exercise throughout their pregnancy have on average a 25% lower expectancy of C-sections and 14% lower rate of forcep use. Additionally, pregnant women who exercise may expect an average of two hours less in labor time.
Here are some Exercise Guidelines:
A summary of the American College of Obstesticians and Gynecologist.
- Pregnant women are encouraged to engage in 30 minutes or more of moderate exercise a day on most, if not all, days of the week. As always check with your doctor before beginning an exercise program.
- After the first trimester, pregnant women should avoid supine (on your back)postions during exercise. Motionless standing should be avoided as well.
- Participation in a wide range of recreational activities appears to be safe. However, activities with a high risk for falling or abdominal trauma should be avoided during pregnancy, such as ice hockey, soccer, basketball,gymnastics, horseback riding, downhill skiing and vigorous racquet sports.
- Scuba diving should be avoided during pregnancy.
- Exertion at altitudes of up to 6,000 feet appears to be safe; however, engaging in physical activities at higher altitudes carries various risks.
Warning Signs to Stop Exercising and Call Your Doctor:
- Vaginal Bleeding
- Dyspnea (difficult or labored breathing) prior to exertion
- Dizziness
- Headache
- Chest pain
- Muscle weakness
- Calf pain or swelling
- Preterm labor
- Decreased fetal movement
- Amniotic fluid leakage
Important Points to Remember:
Arrive to class on time.
During pregnancy warm ups become even more important. The production of synovial fluid, which is fluid that lubricates the joints and assists the body's range of motion, decreases during pregnancy. A full warm up will allow your joints to warm up and get ready for more intense exercise.
Eat before class:
A nutritious snack/breakfast of complex carbohydrates ( fruit, bread ,cereal) should be eaten one to two hours before class to maintain healthy blood sugar levels during class. High fat, high protein and high refined sugar products should be avoided within two hours before your workout.
Dress in layers:
Please dress comfortably and dress in lightweight clothes. Your core body temperature may be higher during pregnancy so you may want to dress a little lighter than usual. Please do not wear a baseball hat as it may trap heat. Instead opt for a visor, which will allow heat to escape ( or no hat if we are indoors).
Be aware of overstretching:
One hormone released during pregnancy, relaxin, relaxes the connective tendons and ligaments. Because of the increased range of motion due to relaxin, you should be cautious not to overstretch. Go to the point of tension, hold the stretch, and stay within a comfortable range of motion.
Drink lots of water!!!
Staying hydrated is extremly important to your health. Drink before, during and after your workout. Get in 8 -12 glasses of water a day.
Abdominal excersises during pregnancy:
You absolutely can and should continue abdominal work during your pregnancy. Strong abdominal muscles help support the weight of the growing baby, help improve posture and help prevent back pain. Also, fit muscles repair faster, so post- baby, those with strong abs will be able to recover faster! The myth that one can't perform ab exercises while pregnant actually comes from the positions normally associated with crunches, flat on your back. Sometimes, when women are flat on their backs during pregnancy,especially later on their pregnancy, the weight of the growing baby can compress the Vena Cava, the vein returning blood to the heart. By simply performing abdominal exercises in a slight incline position, such as on a rolled towel, wedge or side lying, you can eliminate that concern!! StrollerFit and restore the core have modifications for all the exercises for pregnant moms. In restore the core you perform the exercises on an incline position.
Diastisis:
Diastasis is a separation of the two halves of the rectus abdominus muscle in the middle of our belly that sometimes occurs during pregnancy. You can check for it by lying on your back with your knees bent. (If you start to feel faint while on your back, roll to your left side; then use pillows under your shoulders to prop yourself up.) Place your fingertips 1 to 2 inches below your bellybutton, fingers pointing toward your feet. Lift your head as high as you can and see if you feel a ridge protruding from the midline of your abdomen - that's diastasis. If you have it, take care to not exacerbate the separation when you do abdominal exercises. Try a modified ab crunch: If you are past your first trimester, prop yourself up with pillows so your shoulders are higher than your belly. Wrap a sheet or towel (folded lengthwise to about 8 inches wide) around your waist and criss-cross it in front. Don't knot it. Grasp and pull the ends up and outward at 45-degree angles as you contract your abdominal muscles, exhale and raise your head. Do not lift your shoulders. Diastasis often heals after childbirth. If yours does not, talk to your OB-GYN.
Be conscious of YOU!
Be sure to exercise at an appropriate intensity for you and remain aware of your environment in which you are exercising (temperature, humidity,obstacles,etc.)
Healthy Eating During Your Pregnancy:
Top 5 Nutrients:
Calcium: 1,000 mg
Where to get it: Dairy foods, dark leafy greens, calcium-fortified soy milk, calcium-fortified juices and cereals.
Folate: (folic acid is the synthetic form, available in supplements): 600 mcg
Where to get it: Dried beans, peas, lentils, orange juice, oranges, dark leafy greens, soy nuts, avocados, broccoli, asparagus
Iron:27 mg
Where to get it: Liver, meat, seafood, prune juice, dry beans, wheat germ, oatmeal, tofu, soy nuts, grains
Protein: 70 g
Where to get it: Meat, poultry, seafood, dairy foods, beans and legumes, nuts Vitamin C: 85 mg Where to get it: Citrus fruits and juices, strawberries, bell peppers, tomatoes, dark leafy greens, broccoli, Brussels sprouts.
Remember: while exercising it is very important to listen to your medical provider’s advice, and listen to your body!
Best wishes to a healthy, fun and fit pregnancy!
