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by, Jennifer VanLaanen-Smit
Before you throw caution to the wind and eat another quart of frozen Rice Dream Supreme, remember that the extra weight you
gain now is still going to be there long after Junior is on the outside. So, what to do? Exercise!
The ideal amount of weight to gain during pregnancy varies from person
to person. However, the recommended range for a woman of normal weight is 25 to 35 pounds,
which takes into account the weight of the baby, the placenta, the amniotic fluid, and increased
breast size. Any weight gained in excess of 35 pounds is probably just extra fat weight which you'll
need to deal with after the baby is born. By exercising throughout your pregnancy, you'll be better able
to control your weight gain, making it easier to fit into your regular clothing once baby arrives.
Staying fit throughout your pregnancy has many advantages. First of
all, you'll feel better. The endorphins that your body produces during exercise make you feel
happy. Regular exercise will give you energy during the day and help you sleep better at night. Further,
when you exercise, you regain a sense of control over your expanding body, which is a huge
psychological boost.
Secondly, you'll be better prepared for labor. The process of giving
birth is physically grueling. It requires stamina and strength. By participating in a prenatal exercise
program, you can get your body ready for Labor Day. You'll build up your cardiovascular endurance and
strengthen the muscles you'll use during labor, such as your pelvic floor and quadriceps. You
wouldn't think of showing up to run a marathon without having trained for it; the same should go for labor. A
woman who exercises throughout pregnancy usually experiences a shorter, easier labor, and less problems during delivery.
Thirdly, you'll regain your pre-pregnancy body more quickly. Studies
have shown that women who continued to exercise vigorously throughout pregnancy gained less fat
weight than women who did not. The sooner you feel better post-partum, the sooner you can
return to your exercise program to tone up the muscles stretched beyond recognition by your
pregnancy.
So, what type of exercise is safe during pregnancy? If you were
exercising regularly before becoming pregnant, then you can continue your program with few modifications.
Ideal exercises during pregnancy include: stretching and relaxation,
brisk walking, swimming, and water aerobics designed for pregnancy, and
stationary bicycling.
With any type of exercise during pregnancy, there are some ground
rules that you need to follow. The American College of Obstetricians and Gynecologists (ACOG) issued
a set of guidelines in 1994 for pregnant women who want to stay in shape.
By following ACOG's guidelines, you should be able to find a safe way
to stay in shape during your
pregnancy. Whatever form of exercise you choose, just make sure to
listen to your body, drink
plenty of water, and, most importantly, have fun!
Abdominal strength is key during pregnancy and the postpartum period,
although you'll have to modify your pre-pregnancy ab routine. After your first trimester,
traditional abdominal crunches are a no-no. To effectively work the entire abdomen, start out in a
quadruped (forearms and knees) position with abdominal, pelvic floor, and buttocks muscles relaxed.
Exhale as you tighten the abs, pulling the belly button in toward the backbone, and inhale as you
release. Concentrate on just tightening the abdominals without tightening the pelvic floor or
gluteals as well. You can work your obliques (the abdominal muscles that run diagonally across your torso)
by starting in a side-lying position with knees bent and at a 45 degree angle. Exhale as you lift
your head and rib cage toward your hip bone, squeezing in the waist line, and inhale as you lower to
the starting position.
Anytime you feel:
dizziness, shortness of breath an extremely rapid heartbeat, numbness, tingling,
bleeding or any other fluids released from the vagina, or abdominal pain during exercise, stop immediately.
1. Heart rates should not exceed 140 beats per minute during exercise. So, you followed my suggestions and worked out religiously during your pregnancy - good for you! But now that Junior is here, you still look five months pregnant. What to do? Exercise, of course! Even those lucky women who limit their pregnancy weight gain to a healthy 25-30 pounds still have work to do postpartum to get their old body back. And it takes time, sometimes as long as a year, to get into pre-pregnancy shape. I'm not just talking about weight loss here, because we all know women who lost all their baby weight by 2 weeks postpartum (and, yes, we hate 'em!). I'm talking about fitting into your clothes the way you used to, not having to lie down on the bed to zip up your jeans. Exercise is the only way to get your muscles back in shape. No amount of dieting or supplements is going to do that for you. You need to include aerobic activity for at least 20 minutes 3 -4 times a week to burn fat and calories. You also need to include flexibility exercises (stretching) to increase your range of motion and prevent muscle strains and sprains. And, of course, you need to do some good old abdominal crunches, leg raises, and Kegels to tighten up your post-baby body. I prefer to do weight lifting exercises with hand weights at home. I have tried everything from yoga, running, exercise bikes, health riders, aerobics to rebounding and have found that weight lifting is the only thing that actually shapes and forms your body. And quick too. I am not talking about trying to look like a bodybuilder either. Bodybuilders workout for two to four hours a day and use heavy weights. I am recommending using three- five and ten pound hand dumbbells, and working out twelve to forty five minutes a day. An important benefit of postpartum exercise, besides getting your old body back, is your emotional well-being. Research shows that children whose parents include exercise in their day-to-day living will do the same - start now to make exercise a lifelong family affair! How soon after the baby is born can you start exercising? An easy way to firm things up is to do kegals as you are driving (at every stop light, for instance), tighten you buttocks while you are standing (in the grocery line, while fixing dinner, washing dishes), and everytime you think of it, keep your stomach tightened. This really works! And I find walking on the treadmill while reading or listening to music an easy way to get back into shape. Kegel exercises: Isometric Abdominal Contractions: Legal Disclaimer: The nutritional and health information contained in this web site is for informational purposes only. We do not offer medical advice or prescribe the use of diet as a method of treatment for sickness or disease. Do not apply any information given here if you are not willing to assume the risk yourself. If you use this information without the approval of a health professional you are prescribing for yourself, which is your constitutional right. We do not assume any responsibility for your decision. Jennifer VanLaanen-Smit © 1999 jvanlaanen@netscape.net |
