The following are 70 things every pregnant and non-pregnant woman should know about exercise and pregnancy in general:
1. Myths surrounding exercise and pregnancy:
Exercise
during pregnancy was thought to cause miscarriage, hormonal imbalance,
over-stressing of the joints, redirecting blood flow away from the
fetus, to the muscle, overheating the fetus, uterine bleeding,
displacement or rupture of the placenta, entangled umbilical cord,
breech position, increase risk of c-section, high blood pressure,
abnormal genes in the baby, growth retardation, meconium-stained
amniotic fluid, premature labor, prolonged labor, fetal distress, still
birth, low birth weight, low apgar scores, difficulties for the baby
after birth, and difficult maternal recovery after birth.
2. How the myths came and went:
Many
of the myths, about the effects of prenatal exercise, were perpetuated
by both the fitness and medical community out of fear and ignorance.
Such myths have been dis-proven by modern medical research.
3. How exercise affects the woman's fetus:
Currently,
all medical studies point to positive effects on the fetus as a result
of exercising throughout the pregnancy. There are less complications
during pregnancy when exercising. The woman's fetus becomes tougher,
leaner, and more able to adapt and handle stress.
4. Roles of pregnancy hormones:
The
following are the six hormones that are produced during pregnancy and
their roles: Relaxin, is a hormone that relaxes and softens the
cartilage and ligaments that support the joints to prepare the body for
an easy pregnancy; Androgen, is a hormone produced in men, and helps to
give the pregnant woman more strength, energy, and sex drive;
Progesterone is a hormone that supports the growth of the fetus, uterus,
breast, and even speeds up the metabolism. Progesterone also is
responsible for fat accumulation to cushion the uterus and storage
during the first and second trimester; Estrogen is a hormone that works
with progesterone to maintain the pregnancy. In pregnancy, estrogen
makes the uterus more elastic, softens the joints, retains fluid, and
increases the size of the breast; hCG, human chorionic gonadotropin, is a
hormone produced by the placenta to stimulate the ovaries to produce
estrogen and progesterone; Insulin, a hormone that permits glucose to
enter the muscle cells, can cause hypo or hyperglycemia in a pregnant
woman if blood sugar levels are not maintained with a proper diet.
5. Diastasis Recti:
Diastasis
recti (abdominal separation) occurs when the abdominal muscles are
stretched out, as they are in pregnancy. Diastasis is the space in the
mid abdominal region. Such separation generally occurs in the second or
third trimester and is painless.
6. Dizziness and faintness in pregnant women:
When
a pregnant woman feels dizzy or faint, it is usually due to poor
circulation. This poor circulation may be caused by blood pooled into
the legs from lying in the supine position or standing for an extended
period of time.
7. Dizziness alleviation:
Use
the legs to help pump blood around by moving around or walking.
Remember to eat often and do not go more than four hours without having
something to eat.
8. Primary reasons not to exercise during pregnancy:
The
ACOG recommends that women who are pregnant, should not exercise if
certain conditions or risk factors are present. Such factors include
cardiac, vascular, pulmonary, and/or thyroid diseases. Other
contradictions include diabetes, seizure disorder, obesity,
hypertension, anemia, and problems with the back, joints, and/or
muscles.
9. Pregnancy induced hypertension:
A
woman who suffers from pregnancy induced hypertension is in a high-risk
pregnancy and should not take part in a regular exercise program. Some
light exercises and slow-moderate walks may be performed.
10. Best method for a pregnant woman to measure exercise intensity:
Due
to the fact that the resting heart rate of a pregnant woman can rise up
to twenty beats per minute over normal levels, measuring exercise
intensity with heart rates will simply not work. The rate of perceived
exertion should be used to measure exercise intensity because it
involves listening to one's body and is easy to use.
11. Ten workout guidelines for beginners:
- Start slowly and gradually increase exercise intensity.
- Consult with a doctor, and get written permission before beginning any exercise program.
- After each workout, cool down and stretch slowly and carefully.
- Listen to your body and change the program as you see fit.
- Move your legs and walk around between exercises.
- Do not exercise in hot or humid weather.
- Practice proper posture, alignment, and muscle control.
- Avoid interval training.
- Get a complete physical before you start any exercise program.
- Do not exercise at altitudes of 8,000 ft or higher.
12. Benefits of strength training during pregnancy:
Strength
training will improve muscle tone and strength. The added strength can
aid in carrying the added weight of pregnancy, improve stability,
balance, energy, sense of well-being and self-esteem. The threshold for
pain will also be improved.
13. Popular sports and activities pregnant women should avoid:
Gymnastics, roller skating, snowboarding, softball, soccer, and volleyball.
14. Three basic exercises to include in an exercise program:
Kegels, Abdominal Pulses, and Pelvic Tilts.
15. How to do Kegels, Abdominal Pulses, and Pelvic Tilts:
Kegels-
Visualize the pelvic floor muscles, starting at the anus. Squeeze the
muscles around the anus tightly. After a few times, focus on the
sphincters around the opening of the vagina. Squeeze them tightly and
then relax. Then squeeze and pull the perineum in and up, holding as
long as possible before relaxing. Remember to exhale as you squeeze and
pull up, and inhale as you release.
Abdominal Pulse-
Begin by sitting on the buttocks with the legs crossed up against your
wall or bed. Inhale and let your lungs expand with air. Relax the
abdominal muscles. Exhale and contract the abdominal muscles tightly by
pulling them in. Repeat for ten to fifty repetitions for two sets.
Pelvic Tilts-
This exercise can be performed supine, standing, seated, side lying, on
all fours, or on a ball. Begin by sitting on the ball and walking
forward, rolling with it until the shoulders and head are resting on top
of the ball. Pull the abdominal muscles in and contract your glutes as
you tilt your pelvis forward to round the lower back and exhale. Perform
ten repetitions for two sets.
16. Three exercises to help pregnant women stretch the lower back:
Pelvic Tilt, Cat Stretch, Opposite Arm and Leg Raise.
17. Physical and psychological effect of confined bed rest:
After
just twenty-one days of total bed rest, the body deconditions by
twenty-five percent. Psychological effects include depression, anxiety,
low self-esteem, and a negative mentality.
18. Not confined to bed rest, but still considered high risk:
Chronic
hypertension, thyroid, cardiac, vascular, or lung disease, fetus in the
breech position, anemic, and a mother carrying twins.
19. How posture, stretching, relaxation, breathing, and yoga are beneficial:
Practicing
good posture will decrease the strain on the musculoskeletal system.
Yoga and stretching lengthen the muscles, improve posture, and aid in
relaxation. Breathing techniques help to expand lung capacity, helping
to offset the pressure of the growing uterus on the lungs.
20. Advice for women experiencing neck and shoulder pain:
Strengthen
the upper back and neck; Stretch the chest; Stretch the neck forward,
to the sides, and in half-circles from one shoulder to the other; Use a
firm mattress; Wear a bra at night; Get neck and shoulder massages; Use
hip mobility exercises; For severe pain, walk with crutches until
pregnancy is over.
21. Five yoga positions a pregnant woman may want to avoid:
Avoid shoulder stands, down dog, back bends, plow pose, and seated forward bends.
22. Diaphragmatic breathing:
Sit
comfortably in a chair while holding the belly button with both hands.
Breath in and concentrate on slow inhalation, letting the chest and
abdominal cavity fill with air. Expel the air out slowly, and feel the
abdomen deflate.
23. Possible result of women having very low body fat before and/or during pregnancy:
If
a woman has very low body fat before and/or during pregnancy, her
estrogen production may decrease, which could cause infertility or even
miscarriage. If fat is extremely limited, the mother will use protein
sources for energy and that can inhibit the proper development of the
baby.
24. Weight gain distribution of 24-28 pounds in a pregnant woman:
Forty
percent of the weight gain is accounted for by the fetus, and the other
sixty percent is from maternal change. Most of the weight that is
gained is extra water. Much of the necessary maternal fat gain is
deposited internally and externally in the pelvic and abdominal region
during the first trimester. The baby will accumulate its own fat and fat
cells during the last ten weeks of pregnancy.
25. Morning sickness:
Morning
sickness is a physical reaction to the hormonal influx and other
changes your body is experiencing. This may increase estrogen levels
and, in turn, increase sensitivity to certain smells which may cause
nausea. A high intake of complex carbohydrates and protein can help
decrease nausea. Eating smaller meals more often will also help and
vitamin B6 has been shown to alleviate morning sickness.
26. Why a pregnant woman should avoid hair coloring and chemicals:
It
is important that pregnant women do not use hair coloring and other
chemicals because they can be toxic to the unborn baby. Do not inhale or
let chemicals touch the skin.
27. Suggested servings of water when pregnant:
A
pregnant woman should drink at least 10 cups of water throughout the
day because dehydration can increase body temperature, slow blood and
nutrient flow to the baby, and cause premature labor.
28. Most important vitamin to stock up on before conceiving:
Folic
acid is the most important vitamin to stock up on before conceiving.
The body needs to have enough folate in storage before implantation of
the fertilized egg in order to prevent spinal and brain deformations
called neural tube effects.
29. Reconsidering consumption of milk as part of an everyday diet:
Milk,
non-fat or full fat, it may exacerbate and/or contribute to a variety
of problems, such as heart disease, cancer, arthritis,
migraines/headaches, allergies, colds, asthma, ear infections, thyroid
and metabolic problems, behavioral problems, skin problems, fluid
retention, bloating, abdominal cramps, and osteoporosis.
30. Five benefits of exercising during pregnancy:
Exercise,
during pregnancy, increases blood volume, heart chamber volumes,
maximal cardiac output, blood vessel growth, the ability to dissipate
heat, and the delivery of oxygen and nutrients to the tissues.
31. Bone density, muscle tone and ligament integrity during pregnancy:
During pregnancy bone density is maintained and ligaments relax while changes in muscle function are unclear.
32. Several early pregnancy issues:
Several
early pregnancy issues include miscarriage and congenital defects.
Miscarriages are basically spontaneous abortions of the fetus and are
common. Congenital defects are due to abnormal development of the
placenta.
33. Steps to avoid miscarriage:
Stay hydrated, eat multiple meals throughout the day, and exercise regularly.
34. How exercise affects fertility:
Exercise has not been shown to decrease fertility in women, but actually slightly increases fertility.
35. Physiological effects of beginning an exercise program during pregnancy:
Starting
a regular fitness program during pregnancy increases birth weight
unless the volume of exercise is very high. Starting exercise in the
second month reduces birth weight and newborn fat mass, but only if
exercise intensity and frequency are very high.
36. Regular exercise and premature birth:
Continuing
a regular, vigorous exercise throughout pregnancy does not increase the
incidence of either membrane rupture or premature birth.
37. Active pregnant women vs sedentary:
Women who exercise tend to be leaner both during and after the pregnancy and recover faster than sedentary women.
38. Can women continue exercise throughout pregnancy:
Yes,
women can continue to exercise throughout their pregnancy and in fact
should, but if exercise is suddenly stopped mid or later in pregnancy
the baby could become "fatter" than normal babies. This should not
happen if regular exercise is continued for the entire pregnancy.
39. Psychological benefits of exercise for pregnant women:
Pregnant
women who exercise regularly tend to maintain a positive attitude about
themselves, their pregnancy, and their soon to be labor and delivery.
40. Positive points to implement:
Remember
that you will come out of your pregnancy leaner than most sedentary
women if you continue to regularly exercise throughout the pregnancy.
Not only that, but your baby will be stronger, leaner, and more able to
adapt to its surroundings if regular exercise is continued throughout
pregnancy.
41. Four big contra-indications to exercise:
The big four contra-indications to exercise are injury, disease, pain, and bleeding.
42. Spontaneous patterns of exercise performance after birth:
There
were many active women who resumed exercising within the two weeks
following the birth of their child. Many of these active women, within
the first year after birth, returned to their formal pre-pregnancy fat
levels and even exceeded pre-pregnancy exercise performance levels. It
is okay to exercise after pregnancy if it does not hurt or make the
women heavily bleed.
43. Key points for exercise during the first six weeks after birth:
The
woman should exercise 3 or more times a week; all exercises should feel
good and enhance her sense of well-being; adequate rest is essential.
44. Key rules for exercise after pregnancy:
Be
sure that the amount of exercise is enough, but not too much; be sure
that the exercises feel good; pay attention to the little things; do not
chart your performance progress; do not ignore fatigue or pain.
45. Three "absolute contra-indications" to exercise after pregnancy:
Bright red bleeding that last for several hours. If it hurts anywhere then stop, and breast infection or abscess.
46. Instructions and safety concerns for both the mother and baby:
Focus
on monitoring performance, well-being, and the growth and development
of the baby. One concern is milk production and can be used as an index
for monitoring the growth and development of the baby.
47. How exercise has been proven to be a stress reliever:
Just
taking walks on most days of the week can elevate your mood and prepare
your body for the changes that occur in pregnancy. Other aerobic
activities also relieve stress.
48. Stability:
Stability
is the capacity of the body to maintain or return to a state of
equilibrium. Exercising before, during, and after pregnancy helps to
improve stability.
49. "Move from the core"
The
phrase "move from the core" refers to when the deep muscles of the
spine and the abdominal muscles that support the spine react quickly to
the changes in movement which respond first in keeping the spine
aligned.
50. Why the kegel exercise is important for the expecting mother:
Kegel
exercises help to strengthen the pelvic muscles, which in return help
to prevent urine leakage during and after pregnancy, as well as
restoring muscle tone after delivery. If a pregnant woman should avoid
strengthening the pelvic floor muscles, she may experience bowel and
bladder incontinence problems later in life. It is for the above reasons
that kegel exercises are the most important exercises a pregnant woman
can ever do.
51. Why blood pooling is dangerous and what can be done:
Blood
pooling is dangerous, because it shifts blood flow away from the
internal organs and puts additional stress on the heart, causing less
oxygen to travel to the brain and the fetus. This could cause pregnant
women to feel faint or even pass out. To avoid blood pooling, it is
important that the legs are in motion when not exercising to increasing
blood flow back up to the heart. An effective cool-down helps to
reestablish circulation and prevent blood pooling.
52. Four common changes during early pregnancy:
1. The pregnancy hormones tend to slow the digestive system.
2. The pressure from the enlarged uterus relaxes the pelvic floor muscles.
3. Emotions are affected by the new pregnancy hormones.
4. The growing uterus puts pressure on the diaphragm.
53. How a pregnant woman can reduce the incidence of nausea:
The
incidence of nausea can be reduced by doing the following: Eating
small, frequent meals throughout the day which will help prevent
over-distending of the stomach while providing the much-needed
nutrients; take prenatal vitamins with evening meal so, if they upset
your stomach, it is while you sleep; keep crackers by the bedside to
snack on in the morning; eat calcium-rich foods; suck on ice cubes;
sniff or suck on lemons; wear a sea-band; place three fingers on your
right hand on the inner aspect of your left wrist with the ring finger
of the right hand directly over the wrist and hold firmly.
54. Reducing constipation during pregnancy:
Constipation
and eventually hemorrhoids are caused by the increase in progesterone
which slows the digestive tract. Drinking eight to ten glasses of water a
day along with eating high fiber foods should help relieve
constipation. Exercising also helps to relieve constipation.
55. Steps to take to reduce leg cramps during pregnancy:
The
primary cause of leg cramps in pregnant women is slowed circulation,
calcium deficiency, and consuming too many carbohydrate drinks. For leg
cramps at night, place a pillow between the knees to help improve
circulation. For calcium deficiency caused cramps, be sure to consume
adequate amounts of calcium in your diet or take a calcium supplement.
Vitamin C may also help to prevent leg cramps. If you feel cramping,
flex the foot of the affected leg so the toes point toward the head. If
cramping persist or is hot to touch then seek medical advice.
56. Three tips to help reduce water retention during pregnancy:
1. Avoid ingesting large amounts of sodium.
2. Perform ankle circles throughout the day.
3. Whenever possible prop feet up on a chair or stool.
57. Pregnancy gingivitis and how it can be avoided:
Pregnancy
gingivitis is when the gums swell and bleed which may lead to infection
and discomfort. To prevent gingivitis brush your teeth at least twice a
day with a soft nylon brush. It is ideal to brush after every meal and
before bed. See your dentist at least twice during the pregnancy for
checkup and cleaning.
58. Importance of diaphragmatic breathing for the expecting mother:
Diaphragmatic
breathing stimulates the parasympathetic nervous system, which calms
the body. The more relaxed the women is during labor and delivery, the
less discomfort she will experience.
59. Nostril breathing and its benefit:
Nostril
breathing is the process of breathing through one nostril for up to
five cycles at a time to help aerate the sinuses and bring balance into
both sides of the nose.
60. Optimal range of weight gain during pregnancy:
The
general guidelines recommend that a pregnant woman gains 25 to 35
pounds during pregnancy. The preferred scenario is that you gain about 4
to 6 pounds the first trimester, 11 to 15 pounds the second trimester,
and 11 to 15 pounds the third trimester.
61. Average amount of Calories a healthy pregnant woman should consume:
The
average amount of calories a pregnant woman should consume is around
1800 Calories. Active women who exercise an hour or more a day should
consume 2400 Calories. Calorie intake should be increased by an
additional 350-450 calories per day during the second and third
trimester.
62. Five tips for avoiding excessive weight gain during pregnancy:
1.
Eat an adequate breakfast. Skipping meals will attribute to eating in
excess amounts later in the day and could possibly make you feel light
head mid morning.
2. Drink at least eight glasses of water each
day because dehydration can be interpreted as hunger causing the
ingestion of unnecessary Calories.
3. Choose foods that are high
in fiber, low in fat, and low in sugar because fatty foods can make you
feel tired, and sugary foods can spike insulin.
4. Plan meals to balance your diet ahead of time with the essential nutrients you need.
5.
Avoid eating with people who want you to overeat. Such individuals can
cause you to eat an additional 750 extra calories for social reasons
alone.
63. Some foods to avoid during pregnancy:
Do not eat raw seafood that is not frozen and sealed tightly with an "A" rating, soft cheeses, and free range eggs.
64. Benefits of weight-bearing exercise for the expecting mother:
Improved
stamina; more energy; enhanced ability to handle heat stress; improved
musculoskeletal function; increased metabolic capacity; increased
insulin sensitivity; decreased maternal discomforts; easier labor and
delivery; positive attitude and outlook of the pregnancy.
65. How exercise improves the mothers ability to handle heat stress:
Exercising
regularly helps to increase blood flow to the skin which in turn helps
dissipate heat. Exercise also decreases the core temperature threshold
for perspiring.
66. How exercise can improve labor and delivery:
Women
who continue a regular weight-bearing exercise program throughout their
pregnancy have shown a marked decrease in the need for pain relief
during labor, in the incidence of maternal exhaustion, and in the need
for artificially rupturing the membranes to progress the labor. Women
who follow a weight-bearing exercise routine throughout their entire
pregnancies also have a lower incidence of induced labors, episiotomies,
abnormal fetal heart rates, and the need for operative interventions.
67. Symptoms of over-training:
Some
symptoms of over-training include fatigue, pain, loss of motivation,
increased susceptibility of injury, and common infections. Over-training
can negatively affect the baby by limiting its oxygen supply and
nutrients.
68. Avoid pressure on the Inferior Vena Cava during the second trimester:
It
is important to avoid pressure of the Inferior Vena Cava because it
interferes with blood flow getting to the heart and lungs and results in
less blood going to the aorta to the baby. When exercising on your
back, putting pressure on the Vena Cava, you not only restrict blood
flow to your muscles but also to your baby.
69. Healthy food plan for new mothers and benefit of exercise during first month after birth:
The
daily diet of a new mother who is trying to lose her pregnancy fat
should consume the following postpartum each day: 6 servings of whole
grains; 2 servings of low-fat dairy; 2 servings of lean protein; 1
serving of nuts, legumes; at least 4 servings of vegetables; 2 servings
of fruit; 2 servings of plant oils. The following should be consumed
when lactating: 9 servings of whole; 3 servings of low-fat dairy; 2
servings of lean protein; 2 serving of nuts, legumes; at least 4
servings of vegetables; 3 servings of fruit; 2 servings of plant oils.
Exercise
during the first month after delivery helps the mother recover
postpartum, return to pre-pregnancy proportions, and increase energy.
70. Examples for developing a lifetime of fitness for the whole family:
- Plan family fitness time at least twice a week.
- Choose activities that allow everyone to participate in.
- Follow good exercise principles, including warming up, cooling down, and stretching.
- Include other family members.
- Emphasize the importance of having fun.
- Use physical activity as a reward, not food.
- Dance with your family.
- Provide space in your yard for sports.
- Always use the stairs going down and up, if you and your family can tolerate it.
- Keep fresh fruits and vegetables washed, cut up, and ready to eat for quick snacks.
- Take a family fitness vacation such as skiing, canoeing, camping, or hiking.
- Select fitness oriented gifts for birthdays and holidays.
Disclaimer: Always consult with your doctor before starting any exercise program.
