8A - Fit and Well Article for February 23rd, 2003
MOMMY, MOMMY… LET’S PUMP IRON!
"Dear Trish and David…
I work out on a regular basis, and just found out I am pregnant. I am of course delighted, but am considering giving up my fitness regimen until AFTER I give birth. Is this a wise decision?
-Happy but concerned in Quiet Waters"
Dear "Happy"…
Another great questions! Apparently, you haven’t been spending ALL of your time at the gym… GOOD FOR YOU! Yes, there certainly IS reason for concern, but there is really no reason to give up your exercise program, especially since you have been engaged in one for a while now. As always, it is best to check with your medical practitioner BEFORE making a final decision, but here are some basic guidelines.
Exercise During Pregnancy
Most every study relating to pregnancy and exercise has concluded that exercise is not only safe during pregnancy, but that it is actually better for both the mother and baby to engage in physical activity throughout the pregnancy. Bet you never thought of that! It is not only the Mom who is benefiting, but ALSO the unborn child! Especially helpful is moderate aerobic exercise which increases blood circulation and oxygen exchange, and actually gives the little tike a little workout. And the cardio-vascular benefits to the child are very similar to the ones for the Mom, in addition to the many secondary benefits. Of course, no tunes or cute outfits for him or her, but there is plenty of time for that! And, please, always DISCOURAGE the little dear from practicing kick-boxing (OUCH!).
A 1990 study concluded that moderate exercise during pregnancy leads to better weight regulation and fewer backaches and other discomforts. Also, "shorter, easier labors (on average 2 hours less of labor time) with less medical intervention, higher neo-natal Apgar scores and quicker recoveries" for exercising pregnant women.
Exercise After Pregnancy
You’ll LOVE this! A study was made as to whether regular exercise throughout pregnancy had an adverse effect on the children by the time they reached five years of age. Here are just SOME of the great remarkable findings:
- The offspring of exercising mothers measured about 10% less in skinfold and weight measures than those of the non-exercising mothers. NOTE: It is not that the offspring of exercising women are unduly lean at age 5 years, it is rather the ones NOT benefiting from Mom’s exercise are "on the fat side"!
- Lean muscle mass was higher, particularly in the boys, and percentage of fat was lower.
- The same study also suggests that women who exercised during pregnancy experience an average of 21% less weight gain than women who are sedentary.
- Researchers studied 33 sedentary women who breast fed their babies. They participated in aerobic exercise 45 minutes daily, 5 days a week for 12 weeks. The researchers concluded that aerobic exercise performed 4 or 5 times per week beginning 6-8 weeks postpartum had no adverse effect on lactation and significantly improved the mother's cardiovascular fitness
How Much and What Types of Exercises are Best?
The following guidelines are based on the unique physical and physiological conditions that exist during pregnancy. Again, be sure to consult with your physician concerning your personal exercise program, whether experienced or new to exercising.
- Women who currently participate in a regular exercise program can continue exercising without major modifications during pregnancy. Those who plan to start an exercise program after becoming pregnant must obtain physician approval and should begin with low-impact activities at low intensities, such as walking and swimming.
- Regular exercise, at least three times per week, is recommended, 20 to 30 minutes in duration, at a moderate intensity. (You should be able to carry on a normal conversation, even as your breathing becomes faster and deeper.)
- Swimming, water aerobics, walking, biking (recumbent bikes are most comfortable and probably the safest), and low impact aerobics are the most appropriate.
Remember, you’re exercising for two (or three…YIPES!), and the baby MUST have that warm-up and cool-down for safety!- A five-minute aerobic warm-up, and a 10 - 15 minute aerobic cool-down, followed by stretching, is ESSENTIAL.
- Be aware that there is a decrease in oxygen available for aerobic exercise. Modify intensity of exercise based on observed symptoms. Stop exercising when fatigued, and do not exercise to exhaustion.
- Resistance training (weight-bearing exercises) may be continued at intensities similar to those before pregnancy. However, non-weight-bearing exercises, like cycling and swimming, will minimize the risk of injury and allow exercise to be continued throughout the entire pregnancy.
- Generally, it is recommended that you view your pregnancy in three trimesters. There are different strategies and limitations for each one. A Certified, well-trained exercise therapist or Personal Trainer is typically a good source of information in this area.
Strengthen Your Baby, Empower Your Relationship!
Now that you guys have decided to use exercise to get your baby’s health off on the right track, let’s see if you can use it to maintain and strengthen YOUR relationship! Next week, the many benefits of exercise and fitness activities for couples.
David Oshman, M.Ed., is a Multi-Certified Personal Trainer and Wellness Lecturer. Trish Oshman is a Certified Personal Trainer. Both are with Merritt Athletic Club in Annapolis. Their website:
http://www.Fitness-Life.com. E Mail: OSHMAN@FITNESS-LIFE.COM.
8B - Fit and Well "BOXES" for February 23rd, 2003
BENEFITS OF EXERCISE THROUGH PREGNANCY
Helps reduce backaches
Reduces constipation, bloating and swelling
Gives you energy
Improves your mood
Improves your posture
Promotes muscle tone, strength and endurance
May help you sleep better.
Promotes health and vitality for BABY!
What NOT to do During Pregnancy…
Avoid exercise in hot, humid environments, and always stay well hydrated.
Avoid bouncy, jerky movements.
Avoid deep flexion or extension of joints (i.e., deep knee bends), due to joint instability during the third trimester.
Avoid racquet sports, downhill skiing, and other sports that increase the risk of falls or blows to the abdomen.
Avoid exercise in the supine position (lying on your back) after the first trimester.