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