Doctor Pregnancy Fitness Tips
Anna Kooiman Strong Sexy Mammas
WATCH INTERVIEW
I get lots and lots of questions from ladies in my Strong Sexy Mammas online fitness classes about what is safe and what isn’t during pregnancy. I have several specialization certifications including Women’s Fitness Specialist, Prenatal and Postnatal Exercise Specialist, and Prenatal and Postnatal Corrective Exercise Specialist —- but I think it’s a great idea for you to hear from a doctor friend of mine, Dr. Jill Gamberg, from Double Bay Doctors in Sydney, Australia. Dr. Gamberg is actually an Australian, Canadian, and United States citizen. She has two children — incredibly kind, polite, little future Olympic athletes! ;-) 8 and 10 year old girls. Dr. Gamberg has a great way of giving highly technical information in an easily digestible fashion. I hope you enjoy the interview above. She also wrote out some answers to my questions which you can find below:
Strong Sexy Mammas recommends women follow ACOG guidelines. Strong Sexy Mammas classes are a great virtual option if you don’t live in Sydney, Australia and want to train with me!
1. Why exercise is beneficial for mom & baby?
Benefits of exercise in pregnancy are many and include:
· Reduces back and pelvic pain
· Reduces constipation and bloating of gut
· Better weight control
· Increases energy
· Helps prepare for the physical demands of labour
Anna Kooiman Strong Sexy Mammas
· Fewer complications in delivery
· Faster recuperation after labour
· Prevention and management of urinary incontinence
· Improved circulation
· Stress relief
· Reduced risk of anxiety and depression
· Improves mood
· Improves posture
· Improves muscle strength and tone
· Improves cardiovascular endurance
· Encourages sound sleep and helps manage insomnia
· Decreases risk of pregnancy-related complications such as pregnancy induced hypertension and pre-eclampsia
· May help prevent gestational diabetes and can help with management of GDM
2. How much exercise do we need each week?
If you have been cleared to exercise by your doctor, and you participated in physical activity before you were pregnant, it is recommended that you - Do at least 30 minutes of moderate-intensity physical activity on most days of the week (aim for every day).
3. No contact sports or those that risk falling— but does that include things like bike riding & snow skiing?
Contact sports and sports that put you at risk of falling are not a good idea. As pregnancy progresses, your weight will increase and there will be changes in weight distribution and body shape. This results in the body’s centre of gravity moving forward, which can alter your coordination and balance. This increases your risk of falling.
Activities that are generally safe during pregnancy, even for beginners, include:
walking
swimming
stationary bicycle
muscle strengthening
exercise in water
Prenatal yoga
Prenatal stretching
Prenatal Pilates
Pregnancy specific classes
4. Avoid hot Pilates and hot yoga.... or exercising in hot & humid outdoor conditions.... why?? And does this also mean we should stay out of the sauna, steam room, & hot tub?
Avoid raising your body temperature too high as this can put you and your baby at risk. Getting overheated makes you more at risk of fainting and feeling unwell. Exercising to the point of heavy sweating is not recommended, nor is overheating in a sauna or steam room. Reduce your level of exercise on hot or humid days and stay well hydrated.
5. How intense? Chat RPE & talk test rather than heart rate.
Pregnancy increases your resting heart rate, so don’t use your target heart rate to work out the intensity of your exercise. In healthy pregnant women, exercise intensity can be monitored using the Rate of Perceived Exertion scale. This measures how hard you feel your body is working.
Let your body be your guide. You know you’re at a good exercise intensity when you can talk normally, but cannot sing, and you do not become exhausted too quickly.
6. How heavy or light should weights be for classes?
Hormones such as relaxin loosen ligaments, which could increase your risk of joint injuries, like sprains. Light weights are safer for women, and this certainly doesn’t mean you won’t get a good workout.
If you are weight training, choose low weights with medium to high repetitions – avoid lifting heavy weights altogether.
7. Why is it important to pay attention to our pelvic floor for both short term and long term health?
Your pelvic floor muscles are weakened during pregnancy and with vaginal delivery. It is extremely important to begin conditioning the pelvic floor muscles from the start of your pregnancy.
Appropriate exercises can be prescribed by a physiotherapist. It is important to continue with these throughout your pregnancy and resume as soon as is comfortable after the birth.
Loss of bladder control is a common symptom of a weakened pelvic floor. Some other people experience anal incontinence, which means they can’t always control the passage of wind or faeces.
Weak pelvic floor muscles can also cause sexual difficulties such as reduced vaginal sensation and difficulty enjoying sex..
In some cases, the internal organs supported by the pelvic floor, including the bladder and uterus, can slide down into the vagina. This is called a prolapse. A distinct bulge in the vagina and deep vaginal aching are common symptoms.
8. How can certain exercises help and hurt our chances of abs separation? (Can chat high impact activity,
Anna Kooiman Strong Sexy Mammas
Strong abdominal muscles support your spine. The internal core abdominal muscles and pelvic floor muscles act as a natural ‘corset’ to protect the pelvis and lumbar spine.
During pregnancy, it is common for women to experience “diastasis recti” or abdominal separation - a painless splitting of the abdominal muscle at the midline. Traditional sit-ups or crunches may worsen this condition, and should not be done in pregnancy.
9. Old recommendations to stay off back completely.... have been replaced with something less strict- why? And how do we know if we should be conferenced and get off our back?
Lying on your back for extended periods of time can affect the return of blood to the heart or venous return. Exercises can be modified by lying on your side. If you feel okay, lying on your back for a short time while exercising is fine.
Your blood pressure tends to drop in pregnancy therefore it is important to avoid rapid changes of position – from lying to standing and vice versa – so as not to experience dizzy spells.
10. Is it okay to run and jump in pregnancy? How much? And how do we know if/when we should slow down?
Running and jumping can weaken or damage a pelvic floor while pregnant or post-natally. Therefore, it is recommended to modify the type, impact and intensity of your exercise while pregnant. If you are healthy and you are not experiencing complications in your pregnancy, continue your normal level of activity throughout pregnancy, and slow down and continue to modify your activity as the pregnancy progresses. Listen to your body, and be guided by your doctor, physiotherapist or healthcare professional.
12. Breathlessness... how do we know if it’s something to be concerned about?
Anna Kooiman Strong Sexy Mammas
As the baby grows, especially in the last trimester of pregnancy, your growing baby pushes your uterus against your diaphragm. This is moved up by about 4 centimetres from its pre-pregnancy position. Your lungs become somewhat compressed, and this means you unable to take in as much air with each breath as you used to.
Your body expands your blood volume during pregnancy to make sure you and your baby are getting enough oxygen.
Look out for signs that your shortness of breath may mean something is wrong.
· Your asthma may be worse in pregnancy causing wheeze or shortness of breath
· Worsening shortness of breath can be a sign of anaemia (low number of red blood cells, usually from not enough iron) – often you get fatigue and headaches too
· Pain or a persistent cough with shortness of breath is also worth a trip to the doctor as it can be associated with more serious issues
13. Basic water & super quick nutrition tips?
Make sure to take a pregnancy multivitamin, including folic acid, iodine, fish oil and iron. These are essential nutrients needed to keep mum and baby healthy. In general, having a diet rich in vegetables and fruit, lean protein, healthy fat, and fibre rich complex carbohydrates is very important. Having the occasional treat is fine, but eating huge amounts of sweets, treats and deep fried foods (discretionary foods) will result in excess weight gain which can put you at higher risk of pregnancy complications.
Plenty of fluids, mainly water will help keep your blood pressure up, prevent constipation, and allow all your cells to work as they should.
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(Pictures: Chris Prestidge and Barney Krantz)
