Exercising with baby
Ashley James, Special to The Gazette
Tuesday, March 31, 2009
Ahhhh. At last, spring has sprung! The birds are chirping, the grass is greening, the flowers are blooming — and so are you! You can finally step outside and take a deep breath of fresh air.
I actually get giddy now that I can take a long walk outside without needing to bundle up in five layers of the thickest flannel clothing I own. For many of us pregnant women, the last thing we want to do is exercise with our growing bellies. Whether we want to exercise or not isn’t the case, however, it’s the importance of exercising throughout your pregnancy.
I will be the first to admit that I haven’t exercised as much as I have needed to throughout this pregnancy, and as a result I’ve felt less than energetic. Fatigue (or what some expectant mother’s consider sheer exhaustion) can be combated with a little dose of regular exercise.
Here are common questions related to exercise that are asked throughout pregnancy:
Q What kind of exercise is safe during pregnancy?
A It depends on which trimester you’re in. For instance, throughout your first trimester you should be more than capable of doing the same types of exercise as you did pre-pregnancy (running, tennis, biking, aerobic classes, swimming etc). In your second and third trimesters you become slightly off balance with your growing belly — not to mention a little clumsy. Therefore, it’s recommended that you try walking, using a stationary bike or any other low-impact aerobics. With the warmer months coming upon us, it might be a great time to go swimming — especially if you’re beginning to feel a little uncomfortable due to back pain and all the other fun changes (even if you feel a swimming suit will look less than appealing on you it will be good to try it anyway!).
The best advice is to pay attention to your body and how you feel throughout the exercise. You should not get to the point of exhaustion. Try to keep your heart rate below 140 beats per minute. You can also use the rate of perceived exertion or RPE scale to determine where your fatigue level is. It’s rated 1 (light) to 10 (extreme fatigue) and you should be around a 7 during your workout. Also, if you’re unable to talk normally during your exercise then you should slow down your a bit.
You can engage in 30 minutes or more of moderate physical activity on most if not all days of the week. Remember to drink plenty of fluids before, during and after your workout. Be sure to consult with your doctor before you start any exercise program. Some women will not be able to exercise during pregnancy because of specific conditions or complications.
Q Is it OK to lift weights during pregnancy?
A Weight training can be very beneficial to the pregnant body. By keeping up your healthy muscle mass throughout pregnancy you should find it easier to get rid of the excess weight afterwards. The higher your muscle mass is, the higher your metabolism will be, which assists in burning calories (post-pregnancy only — during your pregnancy isn’t a smart time to be losing weight).
The safe amount of weight to lift for the beginner and experienced lifter is somewhere between 3- to 10-pound dumbbells. Be watchful of your technique! Also, do not try to lift heavy amounts above your head or hold your breath while lifting. Remember that since you are, or will, soon become slightly off balance it’s a good idea to be supported by a chair.
Here are a few toning exercises that you can safely do:
• Biceps curl: Be sure to keep good posture and to use light weights.
• Leg lifts: Lie on your left side with your shoulders, hips and knees in a straight line. Support your head with your left arm and placing your right arm on the floor in front of you. Lift your right leg as high as you can without pain. Do 10 reps and switch sides.
• Squats: Stand with your feet shoulder width apart. Bend at the knees and slowly lower yourself as close to the ground as possible without hurting, all the while keeping your feet flat on the floor and your back straight. Hold the squat for 10 to 30 seconds, then return to the standing position. Repeat several times. Do not try lunges and deep knee bends because your joints will be more prone to injury. (from “What to Expect When You’re Expecting”).
• Kegals: This exercise involves flexing your pelvic floor. When flexing you should be concentrating on those pelvic muscles and not any others. If you feel your stomach tensing or your thighs or buttocks contracting your pelvics aren’t getting the best of the workout. The great thing about this workout is that you can do it wherever and whenever — so no excuses, ladies!
Any little bit of exercise will help you and your baby long-term. If you are not currently exercising, consider the options above. Just think — you could be a great role model for your children on how to live a healthy life!
Shape Up, Emporia! is a weekly fitness and health column aimed at readers of all ages to get off the couch and get into shape. Each week will feature a fitness, health or nutrition professional from around the area who will share some friendly tips on how to improve your overall health. Our goal is to make getting in shape fun and easy to fit into your existing lifestyle and daily routine.