Move It, Baby

MOVE IT, BABY

HEALTH AND FITNESS EXPERT LORI SAWYER ASKS OB/GYN RANDY A. FINK, MD, TO WEIGH IN ON WORKING OUT WHILE PREGNANT AND ALSO GIVES YOU HER OWN SPECIAL PRENATAL PROGRAM

Congratulations! You're having a baby! If this is your first pregnancy—or your third—you will want to be a healthy mother for you and your baby. “Exercise in pregnancy is associated with numerous benefits, and is safe in the absence of medical or obstetric contraindications. I encourage exercise for almost all of my pregnant patients, and in my experience have found that pregnant women who exercise generally feel better, have fewer days of malaise and may even have easier deliveries. There is also good evidence that postpartum recovery is easier in women who exercise during their pregnancies, as well as a lower risk for postpartum depression. Three to five days per week should be adequate for maintaining fitness,” says Randy A. Fink, MD, an in-demand OB/GYN in Miami, Florida.

Presumably, you are taking your prenatal vitamins, watching what you are eating and drinking water. But do you know the right choices for you regarding your exercise program? “By following some common sense guidelines, fitness can be maintained during pregnancy with a whole host of benefits. I see many patients who have been told by well-meaning friends or relatives that they must stop exercising or adopt a sedentary lifestyle during pregnancy in order to protect the baby. If in doubt, ask your clinician. But in general, the opposite is true. Don’t be afraid to be active,” Dr. Fink urges.

Things have definitely changed in the prenatal workout world. As Dr. Fink can attest to, the general consensus amongst healthcare and fitness experts is that as long as you are having a healthy pregnancy (for example, no high blood pressure, placenta previa, pre-term labor issues, vaginal bleeding or other things your doctor has discussed with you that would not allow you to exercise), you can stick with your regular exercise routine with some minor modifications. “The goal with exercise is to increase cardiorespiratory and musculoskeletal status (aerobic and resistive exercise, respectively). Most exercise is okay, but, like I said before, common sense should prevail. I recommend avoiding high impact aerobics and activities which may put joints and balance in jeopardy. Considering the other precautions above, one should also avoid potentially dangerous activities like mountain biking, skateboarding, and most roller-skating. While swimming is a great activity during pregnancy, scuba diving is not permitted,” Dr. Fink adds.

It is imperative that you talk with your doctor about the level of exercise you intend to do before you actually do it. Dr. Fink says: “Pregnancy is not a time to dramatically improve endurance and stamina, but even if a woman has never worked out before there is a reasonable amount of exercise she can do during pregnancy. Some women prefer the organized approach of a trainer and a gym, while others will simply start their own fitness program by walking or doing pool exercises, for instance. My recommendation is similar for someone not pregnant, too: follow a gradual progression of increasing exercise, up to an accumulation of 30 minutes per day.”

Many women also worry about when or if they should stop their exercise programs. Dr. Fink tells us that “a pregnant women may continue to exercise as long as she feels up to it, though adjustments will be necessary as she becomes more pregnant. As pregnancy progresses, the pregnant woman’s center of gravity changes. Thus, she is more prone to falls and must take extra care to avoid this risk. A woman’s joints during pregnancy become more lax, so she is more prone to joint injury as well. Pregnant women are also more sensitive to dehydration, so keeping well-hydrated is a must. Without other risk factors, there’s been no meaningful link between exercise and preterm labor, but dehydration leads to the release of hormones that can increase uterine contractions. Exercise or working out in an environment that is temperature controlled makes good sense.”

Some Benefits of Prenatal Exercise There are so many benefits of exercising during pregnancy. According to the American College of Obstetricians and Gynecologists, sticking to a regular exercise routine can:
	Increase your energy
	Reduce backaches, constipation, bloating and swelling
	Prevent or treat gestational diabetes
	Improve your mood
	Improve your posture
	Promote muscle tone, strength and endurance
	Help you sleep better

What You Need to Know About Prenatal Exercise While working out during pregnancy is a wonderful thing for you to do for your body and baby, there are some major key points you need to remember and follow to stay safe. Remember: Always check with your doctor before starting an exercise routine.
1	With increased hormones running through your body, joints become more lax. Avoid jerky movements and high impact motions.
2	You will be carrying extra pounds and as your belly grows and your center of gravity will shift. Therefore, it is very important to be aware of and work on balance.
3	There are conflicting studies out there that about what a safe heart rate should be for a pregnant woman while exercising. I advise my clients to exercise moderately but do so at a pace you can talk normally while exercising.
4	Avoid outdoor exercise in hot and humid weather.
5	Wear comfortable clothing, including a bra that fits well and gives you lots of support.
6	Drink a lot of water (up to half your body weight in water is recommended). Avoid dehydrating yourself and overheating. This can cause pre-term labor.

A Few Words About Weight Gain

This is not the time to be exercising for weight loss. You are expected to gain weight during pregnancy—as a matter of fact, it is essential. So make sure you are still consuming extra calories for you and that baby in your belly. These forty weeks are about the both of you. This is an amazing time in your life, so enjoy it—and enjoy the extra pounds you are supposed to put on. If you exercise safely during your pregnancy, those pounds will shed right off, you will have a quicker recovery and be back to your normal self before you know it.

Below you will find a powerful and empowering prenatal workout that a beginner or an in-shape mama can do to stay healthy and fit during pregnancy. Beginners, especially, should start slow and not overdo it. Begin with a warm-up for five to 10 minutes on an elliptical trainer or treadmill. This exercise will help your muscles and joints warm up and return to normal levels. It will also have residual effects by helping in your overall workout recovery, including muscle soreness. The strength-building part of you workout is very important. You want to keep those muscles toned and healthy. Remember to keep your back straight, your abdominals tight at all times and do not arch your back.

The Workout

(Click link to check out Lori's Special Prenatal Program)

For additional information on pre or post-natal workouts, or to schedule private training with Lori Sawyer,
please call 732.539.7711, email lori@mommy-moves.com or check out www.mommy-moves.com.

For more information about Randy A. Fink, MD, please go to www.drrandyfink.yourmd.com.