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Fitness
By Wendy Spry
In honor of National Physical Fitness Month (and with swimsuit season just around the corner), we are dedicating this month’s newsletter to fitness. We will discuss prenatal fitness, postpartum fitness and incorporating your baby (and partner for that matter) into your fitness program. If you are a proud couch potato, do not despair, we will also address how to get started and stay motivated on your road to the healthiest and fittest you.
Enjoy!
Nurse Wendy
Prenatal Fitness
Not too many years ago a positive pregnancy test was a death sentence for your workout program. Medical professionals instructed their patients to stay off their feet and rest as much as possible. These days, pregnant mommies are encouraged to remain active during their entire pregnancy as long as they have their care provider’s approval and don’t experience any warning signs during exercise. Certain conditions like pregnancy-induced hypertension, placental problems and pre-term labor may make exercise during pregnancy risky, so always obtain your care provider’s approval prior to establishing a fitness program.
Studies have shown that there are many benefits to regular exercise during pregnancy including: reducing back pain, controlling weight gain, improved digestion, reduced constipation and less stress both physically on the mom’s body, and emotionally with the increased production of endorphins that occur during a workout. Additionally, women who incorporate exercise into their life will likely enjoy an easier labor. Perhaps because of higher endurance levels, they often end up requiring less medication, and have fewer episiotomies and cesarean sections. Besides the benefits to mom, physical activity may boost delivery of oxygen and nutrients to baby.
So, what is the ideal fitness program for a pregnant mommy? The first thing that should be considered is what fitness activities interest you? If your fitness program is not fun and exciting, then you won’t want to keep it up. Personally, I have never enjoyed exercise, and sweat was my enemy! When I was introduced to weight training, however, I saw how quickly I gained strength and dropped the excess fat and I was hooked! Feeling strong and healthy is addicting and can end up encompassing many different areas of your life. It is important to remember though, that what one person enjoys, another may loathe, so you may need to try many different things before you find the perfect exercise activity for you. For the devout couch potato, start small with a leisurely walk or short swim. Remember that some activity is always better than no activity. When you find the right activity, you will want to do it more and more and you can easily work your way up to becoming quite active. It’s also important to remember that variety is the spice of life! Trying new and different workouts will keep you interested and going back for more.
Participating in competitive sports and workouts that increase your risk of falling should be discouraged during pregnancy. This includes: tennis, jogging, diving, skiing, horseback riding, in-line skating and any contact sports. It is best to look for workouts that include low impact activity like walking, swimming, yoga, pilates, stationary cardiovascular equipment and group exercise classes (especially those dedicated to pregnant women). Many women (myself included) find yoga and pilates to be a perfect choice. These types of workouts lengthen muscles that have tightened in response to the demands of pregnancy and can be very relaxing, allowing you some quiet time to connect with your baby all while getting the valuable exercise your body craves. It is important to remember to modify your movements—avoiding twisting, bouncing and jerky movements to help steer clear of unnecessary injuries and round ligament strains. The current recommendations are to incorporate workouts into your schedule 3-5 times a week for up to an hour each session.
Here are a few do’s and dont’s to remember for prenatal exercise:
- Avoid lying on your back after the fourth month of pregnancy
- Do not do sit-ups or crunches…if you need to work those abs simply tighten and relax while standing
- Avoid inverted yoga postures that put pressure on the abdomen
- Never exercise to exhaustion
- Exercise indoors during hot and humid weather to avoid overheating
- Be aware of your shifting center of gravity. Exercises that require balance should always be performed while holding onto a stable surface
Should you experience any of the following warning signs during your workout, stop immediately and contact your care provider:
- Vaginal bleeding or leaking of amniotic fluid
- Uterine contractions at regular intervals
- Dizziness or fainting
- Shortness of breath
- Nausea or vomiting
- Generalized swelling of joints
- Decreased fetal activity
Pregnancy is a great time to embrace your body and your baby while also giving yourself all the benefits of regular exercise. Make it fun, try something new, and enjoy your stronger, fitter and beautiful you!
Postpartum Fitness:
Once you deliver that little munchkin, you want to get back into fighting shape as quickly as possible. However, it’s really important to be patient and remember that you are recovering from pregnancy and birth. After all, it took you 9 months to get here, and it will likely take you 9-12 months to get back into your pre-pregnant shape. Many moms ask me when they can begin exercising after giving birth. Most doctors and midwives recommend waiting 6-8 weeks before getting back into any really serious fitness routine. Just because you can’t compete in a triathlon just yet is not an excuse to give up moving. Walking and basic movements are key to helping you heal more quickly. If you had an epidural or surgical birth, it is even more important that you are up and walking with assistance soon after birth. Movement will help you avoid some painful complications like blood clots and sharp pain from trapped gas.
Once home, a short daily walk on flat surfaces will do wonders in flushing the excess fluids that can accumulate during labor and birth, while also improving your mood and circulation. Your joints are looser after giving birth due to an increase in Relaxin (a hormone responsible for softening your joints to allow the baby to pass). The increase in Relaxin combined with your rapid shift in center of gravity, makes you more prone to falling. Therefore, it is best to plan out your walking path, and keep to flat surfaces to avoid trips and falls. Also, go easy…while it’s tempting to overdo it, allow your bleeding to be your guide. If you experience an increase in your bleeding after movement, then you are doing too much. Slow down and try again in a few days.
Now that you are firmly ensconced in your new role as mommy, you might find it tough to make time for exercise. It is important that you carve out time to be good to yourself and your body and to reward it for the outstanding job it did in growing and birthing your precious angel. There are many ways to incorporate fitness into your growing family. The first would be to enroll in a stroller based workout program such as Stroller Fit or Stroller Strides. According to Tracy James from Stroller Fit, these programs allow you to build long, lean "mommy muscles" (those used & abused during pregnancy, labor & delivery), in a fun, interactive setting with your baby! Stroller fitness classes provide stimulation to help baby's physical & cognititve development with special music, ever-changing movements, and children's songs & nursery rhymes. You also get to meet other moms to share experiences with & develop a support network. You can also find “Mommy & Me” swimming, yoga, gymnastics and pilates programs that allow you to incorporate your baby in your postpartum fitness schedule. Another option would be to carve out time for some daddy/baby bonding while you go out for a quick workout. New dads will often appreciate having their own quality time with baby while you can enjoy the benefits of a great workout!
If you make and keep realistic expectations and goals, you will find the extra weight comes off steadily, and you will reap the benefits of a stronger, healthier body for you, your partner and your baby!
Fitness for the Family:
Fitness and exercise is not only good for mom—the whole family can gain benefits from an active lifestyle. As parents, it is important to model a healthy lifestyle since children take their cues from mom and dad. Eating right and moving everyday can extend well into the next generation. Keeping fitness fun and not making it a chore will allow children to develop a healthy lifestyle and healthy habits. Make it a goal to do one outdoor activity each week as a family. This can be as simple as a walk or hike, a bike ride, or just a game of frisbee on the beach. Brainstorm together as a family, and come up with new and exciting activities you can try together. Things like indoor rock climbing, rollerblading, ice skating, or even boogie boarding…you never know, you might find a new hobby for the entire family.
So now it’s time to get up off that couch and get moving! If you are still wondering how to get started, check out our resource section for some great ideas and referrals for fun and family-based exercise programs. The benefits will go a long way in improving your mind, body, mood, and general health, not only for yourself, but for the entire family. Being your strongest and fittest will allow you to handle all the demands of pregnancy and the rigors of childbirth as well as parenting with ease.
Please join us next month as we celebrate National Safety Month by discussing the various safety issues that surround a new family including: infant safety, car seat safety and baby proofing your home. Until then, take care and I will see you at the gym!
Sincerely,
Nurse Wendy
Questions?
Email me at: AskNurseWendy@PacifiCord.com
TIPS FOR THE PERFECT WORKOUT:
The following exercise tips come to us from Melissa Heuser at Tightbod (withapod). Remember to follow these guidelines and you will be on your way to your own “tightbod”.
- Your workout attire should be comfortable, supportive and breathable. Make sure you have a great sports bra to fit your new additions.
- Take the “talk test”. If you can hold a conversation while working out, you are in a healthy range.
- Stay hydrated throughout your workout to keep your body temp in normal range.
- Warm up and stretch to minimize the chance of injury.
- Breathing deeply will ensure a nice flow of oxygen, while also invigorating your mind, body and baby.
- Cool down: lay on your left side for 5 -15 minutes after exercise to allow your heart rate and body to return to normal.
- Your workout should focus on low impact cardio, lightweights and balance/core work.
- Lifting weight over your head can compromise your lower back. Be sure to engage your core and don’t let your back sway if you are planning these types of exercises.
- Pregnancy takes a toll on your posture, so fight back by holding your chest up and out and rolling your shoulders back. Remind yourself to stand tall!
RESOURCES
Stroller Strides – www.strollerstride.com
Stroller Fit – www.strollerfit.com
Tightbod (withapod) – www.tightbodwithapod.com
Yoga Works – www.yogaworks.com
Yoga Center of California – www.yogacenter.org
ABC Pilates – www.abcpilates.com
Little Gym – www.thelittlegym.com
Gymboree – www.gymboreeclasses.com
Aqua Wave Swim School – www.aquawaveonline.com
California Elite Sports Center – www.calelite.com
MAY EVENTS:
May 2, 2009 – Celebrate National Pilates Day. ABC Pilates is offering free pilates classes all day! Registration required. Visit: http://www.abcpilates.com
May 9, 2009 – 2:00-6:00: Family Fest, Griffith Park, Los Angeles: Park Center picnic area near the merry-go-round. Address: 4730 Crystal Springs Drive, Los Angeles, CA 90027
Event website: http://www.dascdoulas.org/calendar.htm
May 22-24: La Leche League Southern California/Nevada Area Conference, Newport Beach Marriott
A Parenting and Healthcare Professional Conference.
Event website: http://www.lalecheleaguescnv.org/conference/pages/index.html
JUNE EVENTS:
June 14-15: New Mom Expo, Anaheim Convention Center.
Come visit the PacifiCord booth (#912) and enter to win a Boon Flair Pedestal highchair (value $200). This 2-day event is designed to enrich the experience of expectant parents, young families, and grandparents. Event website: http://www.newmomexpo.com/
Interested in attending?
Email PacifiCord for a free VIP pass ($10 value). Available as supplies last. First come, first serve.
Email: info@pacificord.com.
Free Prenatal Classes & Stem Cell Seminar
Did you know PacifiCord offers free prenatal classes and stem cell seminars each month? Click here for a full list of our classes and instructions on how to enroll.
To read more, click here to download the complete article:
Fitness | Wendy Spry, LVN, CPSS
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