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No Comments [ Add Comment ]Expecting? Exercise!
By KATIE M. ELLISA good workout's good for you -- and for the baby, too
Pregnancy, with all of the fatigue, aches and swelling, seems like a great time to take it easy. For decades, many doctors have told women to do just that.
Research suggests, though, that working out -- even for those who never have before -- may be just the thing to help women feel better and speed up recovery after childbirth.
"Most women use (pregnancy) as an excuse to do virtually nothing," said Dr. Jed Naisbitt, an obstetrician/gynecologist at the Circle of Life women's center in South Ogden. "(In the majority of cases), the only thing you can do wrong with exercise is to not do it enough."
Naisbitt said exercise standards for pregnancy have been "changing and evolving markedly." Newer standards emphasize the importance of activity during pregnancy and after delivery.
Take it easy?
The traditional advice to avoid performing strenuous activity for more than 15 minutes while pregnant (because it may cause miscarriage, preterm labor, poor fetal growth or musculoskeletal injury) has been found to be false, according to the American College of Sports Medicine's Web site.
"As long as there are no problems with preterm labor, bleeding (or other complications), exercise benefits both baby and mom," said Naisbitt. "Pregnancy is used as an excuse to get out of shape. The way to feel good is to get your endorphins. The endorphins make you feel less tired."
According to Naisbitt, pregnant women will have more energy, gain less weight and have a faster recovery if they exercise at least 20 minutes a day.
Even rigorous exercises like jogging or cycling are acceptable and can reduce nausea in the first trimester by 70 percent, ease back pain in the third trimester, and increase blood flow to the baby, he said.
Naisbitt recommends using common sense, though, like not getting so winded that you couldn't carry on a conversation and stopping if you experience pain.
According to information at the Mayo Clinic's Web site, women with diabetes, high blood pressure, heart disease or placenta previa may be advised to restrict exercise, and anyone experiencing blurred vision, dizziness, nausea, fatigue, shortness of breath, chest pain, abdominal pain or vaginal bleeding should stop their workout.
The Mayo Clinic indicates that those who've been active before should be able to continue at their regular intensity level.
The clinic cites walking, swimming, rowing and stationary cycling as great choices, and recommends not lifting heavy weights or any activity that may cause you to fall.
According to the Web site, 30 minutes of moderate activity should be done most or all days.
Not active before?
Sheila Smith, a certified group fitness instructor at McKay-Dee Hospital who instructs pregnant women, said women who were not active before becoming pregnant should consult with their doctors before beginning an exercise program.
Naisbitt said he tells his inactive patients that pregnancy is a wonderful reason to get in shape and recommends starting slowly with an enjoyable activity.
The Mayo Clinic recommends inactive women begin with just five minutes a day and work up to 30 minutes to prevent discomfort, boost energy levels, improve overall health and increase stamina and strength for an easier delivery and recovery.
Cautions
Smith said pregnant women should not lie on their back after week 20 because it restricts air supply to the fetus.
She also recommends staying well-hydrated, wearing supportive shoes and attending a class in which the instructor can show modifications appropriate for pregnant women.
Women have traditionally been told to wait six weeks before resuming activity, but Naisbitt recommends moving right away.
"The sooner you get active, the better and better you'll feel. The six-week rule is a bad idea. It's hard to find any individual that's hurt themselves by exercising after delivery. You will feel better if you get up and work out," he said.
Again, Naisbitt said, common sense and pain should be the guide.
"Don't run a marathon," he said. "Walk and gradually increase activity."
Weight loss
Naisbitt said breastfeeding moms usually weigh 10 pounds more than their bottle-feeding counterparts, although they burn 200 to 500 more calories a day.
Sue Bedard, board-certified lactation consultant at McKay-Dee Hospital, said breastfeeding moms almost never lose that last 5 pounds while nursing.
"For most moms, the last 5 pounds is very difficult. The last 5 is very difficult while breastfeeding. Your body needs an energy reserve. Your body stores fat during pregnancy for milk production," Bedard said.
Naisbitt attributes the extra weight to increased appetite and decreased activity because of time spent breastfeeding. He said most moms lose 10 pounds after weaning, but warns against waiting.
"It's tough, exercise time is hard to get. All your life, you will have a problem with weight. Don't wait until you get done. It's easy to think, 'Heck I'll lose it after,' but don't wait," he said.
Bedard said exercise will not decrease milk supply. She suggests starting with a walking regimen, being sure to stay hydrated and to nurse before heading out.
"There is no evidence that moderate exercise is anything but beneficial," she said.
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