PRENATAL FITNESS - BENEFITS MON& CHILD

Exercise during pregnancy is not only imperative to keep a mom-to-be fit and healthy, but it can also benefit the child’s lifelong health. This is according to recent research from the University of Virginia School of Medicine, which determined that exercise during pregnancy has a distinct molecular consequence on the unborn child that essentially allows the child to be more fit.

Other studies have shown that maintaining a healthy weight during pregnancy is tied to preventing childhood  obesity, which has reached epidemic proportions in many  countries, including the US. Of  course, prenatal fitness is also an imperative for the budding  mom’s own health with respect  to both her physical and  emotional well-being.

That said, while most understand that maintaining a pregnancy fitness regimen is beneficial, many women harbour erroneous fears and misconceptions about prenatal exercise or simply don’t know the  best way to go about integrating  fitness into their daily lifestyles— both of which undermine and inhibit a pregnant woman’s opportunity to optimise her health and fully enjoy the experience.

To help moms-to-be (with no applicable medical complications) gain expert-based knowledge and  innate coni  dence relating to their fitness choices, below prenatal  lifestyle expert, Amy Grifith—star
of the Prenatal Yoga Workout DVD— offers eight tips and truths to give direction, debunk myths,  and provide overall peace-of-mind to foster a fit, healthy and happy nine months.

Start now!

If a woman becomes pregnant and has not had a structured fitness routine beforehand, she can certainly start now – and should since exercise develops muscle tone, can help prevent gestational  diabetes, aids in digestion and can help lower blood pressure. Just be sure to begin with some gentle forms of exercise. As the due date approaches, remaining active can also encourage the baby to move into proper position for birth. Even activity as simple as walking is hugely beneficial to a pregnant woman. She can even run, bike, dance and strength train as long as it still feels safe for her body. Whatever modality of exercise she  decides to engage in, it is always of utmost importance that she listen to her body and recognise individual limitations.

EXERCISE TO RELEASE ENDORPHINS

Exercise not only has countless physical beneifits, with keeping muscles toned, maintaining  healthy body fat levels, and improving cardiovascular health among them, it  also releases endorphins  that can help boost mood, improve self-esteem, reduce anxiety and depression, decrease stress, alleviate pain and  improve sleep. All of these can greatly enhance the lifestyle of a  pregnant woman, helping her to enjoy the overall experience.

Ab exercises

Pregnant women still have bs and will benefit from strengthening them ahead of their delivery date. Exercising abs and the entire group of core muscles will help prevent back and posture problems caused by the  growing stomach, will make pushing more ef  ective during labour, and will  help the new mother recover quicker. For example, a pregnant mother in her second and third trimester will mainly  be working her transverse abdominus, which wrap from front to back like a  corset, as well as the obliques. Keeping  these muscles toned and active will help them to return to their pre-pregnancy  state far sooner.

Abdominal exercises during pregnancy can also reduce the risk of  abdominal separation, which can lead  to other physical ailments. Beforehand, be sure to research the safest types  of abdominal exercise for the various trimesters and execute them with  proper form.

ABDOMINAL BRACING

Note: Never perform abdominal crunches in a supine position in your third trimester.  An alternative is to perform the abdominal bracing move: Suck your tummy in towards  your spine. Hold for 6 counts and relax for 2 counts. Repeat.

CARDIOVASCULAR EXERCISE IS OKAY

The old theory of not allowing your heart rate to exceed 140 beats per minute is no longer supported  by the medical community. There is about a 50% increase in blood l  ow  when a women is pregnant, so the  heart works much harder to deliver all of these nutrients throughout  the body, especially to the placenta.  While a pregnant woman who is exercising may tire out more quickly,  there is no evidence that such  exertion is harmful to her baby. The general rule of thumb is if a pregnant  woman can continue to hold a  conversation while performing an exercise routine, then she is in a cardiovascular safe zone.

SET A FITNESS MANTRA

A mantra is a positive intention – a word or phrase that you come  back to daily to ‘check in’ and  be reminded that everything  is okay and on course. Setting a  mantra will help you to trust your  body, and accept the changes that are occurring physically. It can also help to quiet down the ego and encourage you to slow down and even accept the temporary i  tness limitations. This is a key lesson to reiterate throughout pregnancy and can help to keep the pregnant woman safe while exercising. Some mantras are, “I accept,” “I trust,” and “I am strong”. These positive reminders carry throughout the pregnancy and the birth of the baby.

MASSAGE TO RECOVER FASTER

A carefully delivered massage from a prenatal massage specialist can alleviate pain in various parts of the body that can be caused by too much physical activity – exercise and otherwise. Massage stretches and loosens muscles that become tight as baby grows and the as the woman’s body changes. Massage will also benefit the pregnant woman as it relieves tension. A pregnant woman’s low back pain, headaches, sciatica and swelling can all be eased by a trained massage therapist. When her body feels better she is able to continue to keep herself healthy with regular exercise.

Try yoga

If you successfully conceive then it is important to follow all the basic pre-pregnancy measures in addition to the following:

Yoga is not just about gaining strength and flexibility, and finding calm in moments of stress; it also helps slow down our busy lives. Prenatal yoga is also a very safe form of exercise. Executed with the use of props to support the pregnant woman as baby grows, the mother can maintain the standard yoga poses, but in a modified way. Prenatal yoga also teaches the powerful connection of breath and movement, encouraging the woman to let go of tension trigger points in her body. All of these elements combine to cultivate a deeper understanding of how the woman’s body moves and what she can do to relax in an uncomfortable situation, both physically and mentally. Many of the elements of a prenatal yoga class can be used by the mother as she moves through labour and delivery, including poses to ease labour pains, breathing techniques, and meditation.

Meditate to de-stress

When employed in combination with a fitness regimen, a pregnant woman can reap the rewards of both physical and emotional health. Pregnant women can quiet down fears and release them through the practice of meditation. When the mother lets go of fear it opens her up to having a positive pregnancy and birth. Labour and delivery are certainly a physical experience, but many women say it is 90% mental. Allowing oneself to move inward and ‘step out of your own way’ gives the body permission to do exactly what it knows how to do: birth baby! Meditation enables the mom-to-be to mentally surrender while exercise gives her physical strength and confidence.