1. Should I exercise while I’m pregnant?
During pregnancy, most women may continue to exercise and may experience health benefit from mild to moderate exercise routines. If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowly and be careful not to over exert yourself. Be sure to speak with your physician before starting or continuing any exercise program, including Pilates, during pregnancy.
2. What are the benefits of exercising during pregnancy?
Regular exercise, whether you are pregnant or not, is essential for maintaining health. Regular exercise can help you maintain a healthy weight, develop strong muscles and bones, and prevent injury and illness. Staying healthy during pregnancy decreases your risk of complications during childbirth and may decrease your recovery time after giving birth.
3. Will exercise help with the physical changes I’m going through?
As you progress through your pregnancy, your body adjusts to carrying the load of your body and your baby. As your uterus grows, your center of gravity shifts. In addition, your pelvic floor is under increased stress to support the growing weight of the uterus. As your pregnancy progresses, you will mostly likely find your joints loosen in response to hormones. These changes make good posture key to comfort and fitness.
With a changing center of gravity, many women hyper-contract the back muscles by pulling the shoulders back. This posture shortens and weakens the back muscles while stretching and weakening the muscles of the stomach. Strong abdominal muscles, or what are known as the “core” muscles in Pilates, are needed to support the torso and maintain digestion. Weakened muscles in the torso cause back pain and increase overall discomfort in pregnancy because the bones and joints are under increased strain without the strong muscles supporting the torso. Further discomfort can arise if the pelvic floor is allowed to lose its tone, misaligning the pelvic structures.
Your pregnancy fitness routine should address the issue of posture and support for the changing abdomen. Include exercises that strengthen the abdominal muscles without adding excessive pressure. In addition, include pelvic floor exercises to keep the pelvic floor strong and tone. Pilates is particularly effective for improving posture and pelvic support during pregnancy.
4. Will Pilates training help me cope with labor?
A Pilates program designed for pregnancy can help you keep the body comfortable and properly aligned during pregnancy, and it should increase the strength and flexibility the muscles you will need for labor. Abdominal breathing exercises will help you strengthen the power of the internal and external intercostals (muscles that knit the ribs together) and also the external obliques, These muscles are muscle used for breathing during first stage and involved in pushing during second stage. Squatting moves will improve the flexibility and strength of your legs and hips, preparing them for good second-stage pushing positions.
5. Are there positions I should avoid?
You should avoid exercise in the supine (back lying) position after the first trimester. It is associated with decreased cardiac output in most pregnant women. You should also avoid prolonged periods of standing without moving. Our Pilates and pregnancy program incorporates sound principles for exercise during pregnancy.
6. What about aerobics during pregnancy?
Pregnant women should be aware that oxygen intake is decreased during aerobic activity, and should be encouraged to modify the intensity of exercise according to their symptoms. A major concern is to prevent excessive core temperature. During aerobic exercise expectant mothers should drink plenty of water, exercise in cooler environments and take breaks whenever necessary—and always stop before you feel exhausted. Weight-bearing exercises may be continued throughout the pregnancy at intensities similar to those prior to pregnancy, as long as you do not experience negative symptoms. Non-weight bearing exercises such as cycling or swimming will minimize the risk of injury and are good ways to stay active during pregnancy. Avoid rocky terrain or unstable ground when running or cycling. Your joints are looser in pregnancy and ankle sprains and other injuries may occur.
7. What types of exercise are appropriate while I’m expecting?
Practicing Pilates with the guidance of a qualified instructor is an excellent way to maintain proper flexibility, improve balance, breathe properly, and add strength and stamina. In addition to the watchful eye of your Pilates instructor, note the physical changes taking place in your body. They should serve as a guideline to limit certain types of exercise (balancing postures and weight-bearing exercises, for example) that could be harmful to the mother’s or baby’s well being, especially in the third trimester. Any type of exercise that involves the potential risk to the abdominal area should be avoided.
8. Does exercise effect how much or what you should eat during pregnancy?
Eating a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates is wise. You should also follow your health care practitioner’s advice regarding diet. It is estimated that a pregnant woman requires an additional 300 calories per day. Women who exercise during pregnancy should be particularly careful to ensure they are eating enough.
9. What can I expect to feel like during a Pilates session?
You should feel comfortable and still physically working in your Pilates Pre-natal session. Pregnant women who exercise in the first trimester should avoid getting overly warm. We advise you to drink plenty of water and wear appropriate clothing. At the Marshall Eklund Pilate Studio, we actively observe and ask questions, and we urge you to be aware of your own body. Your body will naturally give you signals that it is time to reduce the level of exercise you perform.
• Never exercise to the point of exhaustion or breathlessness.
• Take frequent breaks and drink plenty of fluids during exercise.
• Avoid exercise in extremely hot weather.
10. How soon can I exercise after delivery?
Many of the body changes brought on during pregnancy last four to six weeks after delivery. Exercise routines should be resumed gradually based on your physical state and how you feel. During pregnancy, it is recommended that you continue to exercise if you have been doing so, but at an appropriate level of exertion. Mild to moderate, regular exercise, at least three times a week, is preferable to no activity at all.
References:
http://www.uams.edu/update/absolutenm/templates/baby.asp?articleid=892&zoneid=50
http://www.americanpregnancy.org/pregnancyhealth/exerciseguidelines.html
http://www.birthingnaturally.net/exercise/preg/kegel.html