Over the years, doctors have followed hundreds of different philosophies regarding fitness programs for pregnant women and new moms. Once it was believed that a pregnant woman's heartbeat should never exceed 140 beats per minute. Believing that they were acting in the best interest of their unborn child, many women basically did no exercise for several months.
Today, based on solid scientific research, we know better. Women are encouraged to workout during pregnancy and beyond. It actually makes pregnancy and labor easier and speeds recovery after giving birth.
There are even some elite athletes who have continued serious training up to seven-and-a-half months into pregnancy. Even runners! Of course, they trained under the supervision of a qualified doctor. While we at One World don't advocate hardcore training like an Olympic athlete, we do suggest consulting your doctor and getting on a fitness program to help you along in your pregnancy.
A few of the
pre-natal benefits that a wise fitness program can provide include:
- Improves fertility
- Eliminates or reduces pregnancy-related discomforts
- Increase overall strength, making it easier to carry a larger belly
- Improves the immune system
- Strengthens and tones pelvic floor muscles, which helps in speeding up labor
- Reduces the chance of having a C-section
- Reduces the chance of birth defects
A few of the post-natal benefits include:
- Minimizes stretch marks
- Allows for faster recovery
- Minimizes present and future incontinence
- Increases energy
- Reduces back strain from carrying and nursing a newborn
While these are only a few of the benefits that exercise and fitness can provide during and after pregnancy, this information also dispels a lot of the myths that have been around for the last 40 years -- all of which have been disproved by medical research. These include fears of miscarriage, hormonal imbalance, overheating the fetus in the womb, redirecting blood flow away from the fetus to working muscles, as well as concerns about breech positions and still births. None of these occur because of exercise.
You should use caution when undertaking a fitness program during a pregnancy or right after giving birth, and always consult with a physician before embarking on any exercise program.
But once you begin, you must be consistent with your training. Irregular workouts do more harm than good. Sporadic exertion can cause injuries and muscle fatigue, something no woman needs while pregnant or when caring for a newborn.
Kegels are one of the best exercises that any expecting mother or new mom can do. Kegels exercise the pelvic floor. Along with making your delivery easier, they can also help with incontinence, a common problem after pregnancy.
Almost all forms of exercise are safe as long as you take reasonable precautions. If you do weightlifting, you should focus on sitting instead of lying or standing. With swimming, make sure to not get in a pool over 84 degrees Fahrenheit.
After the first trimester, if you like riding bicycles, move to a stationary bike. A fall from a bike on the road can be very dangerous. You should also avoid the sparring and kicking that's common in martial arts and don't overexert yourself when running. If you get tired, walk.
Above all, have fun during this exciting time in your life. Make exercise an important aspect of your pregnancy because of all the health benefits, and also once you're a new mom, so you can have time to yourself. Both you and your baby will be healthier and happier - plus you'll have the stamina to chase after a toddler!
-- Jason Royce Williams
