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The Importance of Taking Care of an Expecting Mama Bear

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By Katelyn Woodward, Oh Baby! Fitness South Shore MA February 26, 2015
At Oh Baby! Fitness we spend our days educating new and expectant moms on the importance of pre and postnatal exercise.  I like to remind all my clients that it is important to treat the vessel for our babies with respect and kindness and a large part of that can be achieved through exercise.  I will admit that my experience with exercise during pregnancy was rocky.  The long and short of it is instead of trusting my body and its ability to adapt to the changes it was going through, I gave up on it.  In fact I pretty much gave up on exercise all together out of fear and anxiety.

And although I had been active and physically fit all of my life I didn't know how that translated to pregnancy exercise.  I became crippled with fear that I would hurt my baby in some way.  I followed an outdated guideline to keep my heart rate below 140BPM.  Eventually I figured if I couldn't exercise like I had in the past, then I shouldn’t at all.  Boy was I wrong…


The American College of Gynecologists and Obstetricians (ACOG) recommends that pregnant women exercise at least 30 minutes a day on most if not all days of the week.  Consistent exercise during pregnancy has many benefits including but not limited to; reducing backaches, constipation, bloating and swelling, increasing energy levels, improving mood and posture and promoting good muscle tone, strength and endurance.  Exercise will also help you sleep better and may even help you cope with the demands of labor, making both your labor and recovery from labor quicker.


There are a few things to keep in mind when choosing an exercise routine during pregnancy.  When pregnant, your body naturally produces a hormone called Relaxin that in preparation for labor helps to promote the relaxation of the ligaments that support your joints.  This can cause instability of joints and put you at higher risk for injury.  Not so fast ladies, this is not something keep you out of the game, just something to watch out for.  Because of Relaxin you will need to be careful while performing any quick dynamic movements and while performing exercise that take you out of a stationary position (aerobics classes, etc.).  Also keep in mind that as your belly grows your center of balance changes.  The extra weight in front of you makes you more prone to slips and falls and can cause you to lose your balance.   You may want to stay away from exercise classes and programs where there is high risk for falling until after you have safely delivered your baby!  ACOG also recommends staying away from other forms of high-risk physical activity like skiing, skydiving and contact sports like hockey and soccer.  Keep in mind that for any form of exercise you participate in while pregnant you will need to make the proper modifications to keep you and your baby safe and also to keep you comfortable for the duration of the workout session.  Modifications are essential to you and your babies well-being and do not represent weakness in ability or character.  Always do what is best for you and your baby!  


ACOG also encourages women to always stop exercising and contact your doctor if you experience symptoms that are out of the ordinary for instance: vaginal bleeding, shortness of breath, decreased fetal movement or uterine contractions.  All of these symptoms can indicate a more serious problem and your doctor will want to see you to check it out and discuss your options for exercise throughout the remainder of your pregnancy.   


My advice for those looking to begin an exercise program during their pregnancy is to search for perinatal fitness classes that appeal to you and commit yourself to participating.  It is important to find an exercise routine that you will enjoy so that you will continue with consistency throughout your pregnancy.  Ask a pregnant friend to join you for class so that you are accountable to someone else.  Make it fun and enjoy yourself because you deserve it.

Remember that you can push yourself and work hard during pregnancy, but as a general rule if you can’t talk comfortably throughout your workout then you are working too hard and should decrease your intensity.  Oh Baby! Fitness offers the widest variety of pre and postnatal exercise classes in the nation.  We offer safe and effective exercise programs targeted towards the needs of new and expectant moms in a judgment free zone.  We foster an environment of fitness, community and education to prepare women for the demands of childbirth and new motherhood. We encourage women to feel confident in their pregnant bodies and to appreciate the changes that occur over 9 months and beyond!  Maintaining fitness throughout your pregnancy plays a key role in the health and wellness of you and your child.  
 
To learn more about ACOG’s guidelines for exercising during pregnancy please visit www.acog.org.

To learn more about Oh Baby! Fitness South Shore MA and to register for a class please visit www.ohbabyfitness.com and don’t forget to “Like” us on Facebook at www.facebook.com/ohbabyfitnesssouthshoreMA