Play it safe
Since you’re exercising for two, you should pay close attention to signs that something is not right for either you or your baby.
Meg Hotz, a registered nurse and instructor of the six-week Moms in Motion exercise class at Kettering Medical Center, said if you experience any of the following symptoms, stop exercising and call your physician.
Vaginal bleeding
Shortness of breath
Dizziness
Headache
Chest pain
Muscle weakness
Calf pain or swelling
Preterm labor
Decreased fetal movement
Amniotic fluid leakage
The blueprint for a glowing, yet more importantly, healthy pregnancy has typically included a nutritious diet and prenatal care, but, more and more, doctors are adding exercise to that overall health plan.
Dr. Jeremy Crouch, an obstetrician-gynecologist with offices in Centerville and Vandalia, says recent studies underscore the benefits of exercise for pregnant women and their babies. He said research has shown that exercise decreases the incidence of the usual aches and pains associated with pregnancy and also leads to an improved sense of well-being for mothers-to-be.
Meg Hotz, a registered nurse and instructor of the six-week Moms in Motion exercise class in the Polen Plaza at Kettering Medical Center, also can readily list the benefits of regular exercise for pregnant women. “Moms who exercise tend to gain less weight during their pregnancies, and they tend to lose the weight more quickly after delivery.”
It doesn’t stop there.
“Exercising while pregnant is shown to substantially reduce the C-section rate and the use of forceps,” Hotz added. “Women who exercise can expect an average of two hours less labor time. It also improves circulation, muscle tone and posture.”
And the babies, too, reap the awards of their mothers’ devotion to logging in some gym time. Hotz said babies born to mothers who have exercised during their pregnancies tend to have higher Apgar scores. The Apgar is a quick test done one to five minutes after birth that assesses the newborn’s health and adjustment to his or her new environment. “The higher the Apgar score, the better for the baby,” she added.
“And down the road, if she starts working out during pregnancy and continues after delivery, that will enhance her postpartum weight loss and also will help reduce her risks for cardiovascular disease,” said Jim Pivarnik, professor of kinesiology at Michigan State University in East Lansing and president of the American College of Sports Medicine.
With her first child, a boy, due April 19, Lauren Randall, 28, can attest not only to what exercise has done for her during pregnancy, but also how it led to a remarkable recovery after a rare neurological disorder that left her paralyzed.
The Oakwood resident was diagnosed with adult-onset Rasmussen’s encephalitis during her senior year at Miami University, and her rehabilitation included rigorous physical, occupational and speech therapy at the Cleveland Clinic, where she had surgical treatment in June 2005, and later outpatient physical therapy for more than one year at Miami Valley Hospital.
Regaining her ability to walk was a formidable achievement, and she continues that form of exercise. Her husband, Dr. William Randall, often accompanies her and helps her to stay steady on icy winter paths. Although she still wears a brace on her right left, which the disease left greatly weakened, Randall walks three times a week and works out on stability ball to keep her strength and balance in tip-top shape. “It just makes me feel good, and it’s nice to take in the fresh air,” Randall said.
As the American College of Obstetricians and Gynecologists recommends, Randall got her doctors’ approval, including obstetrician Dr. W. Roberts Wood, for working out during what has been considered a high-risk pregnancy. The ACOG guidelines allow her to engage in at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week.
“Walking is a great exercise to start with,” said Hotz. “We always recommend pregnant women get approval from their physicians. And they typically always say ‘yes.’”
She added that swimming, cycling and moderate-intensity aerobics are highly effective and generally safe during pregnancy. Running, racquet sports and strength training, when done in moderation, are acceptable for pregnant women who had been participating in these activities prior to pregnancy.
Crouch said pregnant women can essentially follow the same exercise protocol for the general population, which would include an adequate warmup and cooldown. If women have not been working out and then wish to start after they become pregnant, he urges them to start slowly.
“I would go slow at first, with something like walking for short times and slowly build up their workout time. It doesn’t have to be high intensity.”
Although exercise does not require pregnant women to consume more calories, Pivarnik said it was especially important for them to drink lots of water before, during and after their workouts.
When designing an exercise program, according to the American Council on Exercise, women who are pregnant should take into account the many changes in their bodies: new body alignment, different posture, reduced strength and endurance and extra weight that can place stress on joints and muscles and makes the heart work harder. The key is for women to carefully listen to their bodies.
What is off-limits? Pivarnik said any activity with an increased risk of falling or blunt trauma should be avoided. That definitely rules out downhill skiing, ice hockey, soccer and horseback riding.
Yoga has become popular with mothers-to-be since it is a gentle and effective way to increase strength and balance. At Practice Yoga on 5th in Dayton’s Oregon District, co-directors Kim Carter and Kathi Kizirnis offer a prenatal program, Mamaste Yoga, to prepare the body and mind for labor, birth and motherhood.
“Mamaste is a very specific program to prepare pregnant women mentally, physically and emotionally for birth and beyond,” said Kizirnis. “Rather than modified postures, we do sequences to open the hips and various other places and build strength in other areas, which can even help their bodies bounce back after delivery.” She started practicing yoga during her first pregnancy with daughter Lily, now 9, “and I realized the physical benefits and got hooked right away.”
Heather Reid, 30, of Walnut Hills, praises the Mamaste program: “It’s stretching, and it’s gentle and it’s relaxing, all with getting a good workout.” Reid, whose baby was due Feb. 10, had done yoga in the past, “but I hadn’t been as committed as I have been now.” She particularly finds the stretching useful for her hips and the sense of tranquillity it fosters. “Before I was pregnant, I used to go to yoga and be so intense ... I worked so hard to have my breathing down perfect ... and it kind of defeats the purpose.” She practices some yoga moves with her boyfriend, Christopher Weyrich, too, “if I can talk him into it,” she said with a laugh.
“I hope to continue with yoga. I think it might be a staple of my life for the future.”
Contact this reporter at (937) 225-0671 or rmcmacken@ DaytonDailyNews.com.
Editor’s note: Today, we continue our weekly series intended to arm you with the tools and information you need to start on the path toward better health and fitness in 2011 ... and to keep you on track throughout the year and beyond. Find special health and fitness coverage every Sunday in Life.
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