A Tale of Three Trimesters - EditPro-Services

Introduction
A Tale of Three Trimesters
Not so very long ago, pregnancy was considered something to hide – a
“hush-hush” matter. The typical mom-to-be concealed her pregnant
belly as long as possible under conservative maternity clothes, and very
pregnant women often stayed in semi-seclusion until their babies were
born.
Then along came the Boomers to shake things up. All conventions
were cast aside, and the wild, wacky and weird rushed in to fill the
void. The white-gloved, discreet mother-to-be of the 1950s gave way to
Woodstock Mama. Home births, underwater births, magnetic births .
. . they tried everything. Unfortunately, it took another generation to
uncover the real potential of exercise to help in pregnancy, childbirth
and beyond.
The eighties were the years of the Jane Fonda workout. Exercise divas
in leotards and leg warmers led aerobics routines to the tune of disco
music. Many of the jarring movements of early aerobics, however,
were not the best for pregnant women. It took additional years of
exercise research to discover the best ways for moms-to-be to get their
heart rates up and benefit from a cardio workout.
We’ve come a long way since the days of our mothers and
grandmothers! Today’s expectant moms are active and often working
right up until delivery day. And there’s no reason why not to be!
Activity keeps us healthy – physically, socially, and psychologically.
While pregnancy itself is a workout, your body can use more. During
each trimester of pregnancy, your body and your needs will change.
Exercise will help you “tune in” to what’s happening with your body,
making you more sensitive and aware. You’ll feel stronger, less
fatigued and more self-confident. Your body and your baby will thank
you in the long run, because your childbirth, recovery, and return to
your normal shape will all be much easier.
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This E-Guide is designed for the mother to be who wants to maximize
the potential of exercise to benefit all stages of pregnancy and beyond.
You don’t have to be a workout queen now to reap dramatic rewards
from even moderate exercise during all three stages of your pregnancy!
Why Fitness Matters
When it comes to pregnancy and motherhood, one thing is sure –
there’s no going back! Something has started and it can’t be stopped.
The moment you conceive, your body throws all its energy and
resources into the task of making and delivering a baby. You may
often feel like you’re just along for the ride!
If you’ve ever prepared for an event like a marathon, you know the
importance of training. You train and prepare, and then the day
comes when you just do it. It’s somewhat the same with pregnancy.
Good training will yield good results – if you’re not fit, you could have
problems.
Of course, you can’t really compare a marathon to pregnancy. Unless,
that is, the runners had to deal with a constantly changing road map
and an ever-increasing load. Runners know basically what to expect
from start to finish. Not so with pregnancy! Just as soon as you’ve
gotten used to one change in your body, along comes another one!
Luckily, your body is perfectly designed for this wonderful and
mysterious function – to conceive, nourish, and bring forth new life.
You’ll be amazed at how adaptable your body is. With the right,
regular care, you can keep yourself strong, flexible, and develop the
endurance you’ll need for childbirth and beyond.
During the three trimesters of pregnancy, all your body’s systems will
work overtime. A new heart will beat in your womb, and your blood
will supply it. Your kidneys will handle more than their normal load.
Your organs will be pushed out of their normal positions to make
room for your expanding uterus.
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Your skeletal and muscular systems will bear the load also – literally!
Your center of gravity will shift under the weight of the “baby bulge”,
and your bones, joints, ligaments and tendons will all get the chance to
prove themselves.
This E-Book is designed to take you step-by-step through the weeks
and months before, during and after your pregnancy. You’ll learn what
exercise is safe, and what to avoid. You’ll learn how to exercise for
every stage, and how to get your pre-pregnancy shape back quickly.
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Contents -
Introduction .................................................................................... 1
A Tale of Three Trimesters............................................................................ 1
Why Fitness Matters.................................................................................... 2
Chapter 1 – Before You Begin............................................................... 6
Health and Conception ................................................................................ 6
Your Fitness IQ ........................................................................................... 7
Signs and Symptoms.................................................................................. 11
Shaping up Your Diet................................................................................. 12
Conception and the Mature Mom ................................................................ 13
Chapter 2 - Your First Trimester: Great Expectations ............................ 15
A Tender Time .......................................................................................... 15
Working With Your Body ........................................................................... 16
Dealing With Discomfort ........................................................................... 20
Food In the First Trimester ......................................................................... 21
Chapter 3 – Your Second Trimester: Who’s in Charge Here? ................... 24
Changing Body – Changing Baby................................................................. 24
Exercise: Keeping Your Balance .................................................................. 27
Feeling Better. . . Feeling Worse................................................................... 33
Chapter 4 – Your Third Trimester: Yes, this is “Normal!” ....................... 36
Third Trimester Trials and Tribulations ....................................................... 36
Adapting Exercise to Your Changing Body .................................................... 38
Eating Right – Now More than Ever ............................................................. 42
Chapter 5 - The Finish Line ............................................................... 47
Preparing for the “Big Day”......................................................................... 47
Your Body’s “Herculean Event”.................................................................... 49
How to Know if You’re in Labor................................................................... 50
“Labor Day” Fitness ................................................................................... 55
Chapter 6 - Bringing it All Home........................................................ 57
Your Early Recovery................................................................................... 57
Are You Ready for Exercise?........................................................................ 61
Beating the “Baby Blues”............................................................................. 65
Healthy Eating for a Nursing Mom .............................................................. 66
Chapter 7 - The Magic of Six Weeks .................................................... 68
Your Post-Baby Body ................................................................................. 68
S-t-r-e-t-c-h Your Way Slim ........................................................................ 69
Making Your Fitness “Fit”........................................................................... 72
Designer Fitness........................................................................................ 75
Chapter 8 - Fun & Games: The Early Months....................................... 79
Watch Your Steps...................................................................................... 81
Walk Like a Yogi ....................................................................................... 84
The Challenge of Motivation ....................................................................... 85
Baby Needs it, Too! .................................................................................... 86
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Chapter 9 – Flexible Fitness .............................................................. 88
The Stroller Workout: Your Moveable Gym.................................................. 91
Household Aerobics................................................................................... 93
Ramping it up ........................................................................................... 94
Healthy Eating on a Busy Schedule .............................................................. 97
Chapter 10 – Your Best Body Ever! ...................................................... 99
Pilates for New Moms .............................................................................. 100
Water Works! ......................................................................................... 102
Weight Training for Moms ....................................................................... 104
Remember Calisthenics?........................................................................... 109
Chapter 11 – Fitness Frontiers ...........................................................114
Is Yoga for You? ...................................................................................... 114
Join the Spinning Craze ............................................................................ 116
Personal Training in Cyberspace ............................................................... 118
Step by Step ............................................................................................ 120
Designing A Home Gym ........................................................................... 122
Chapter 12 – The Fit Family ..............................................................124
A National Concern ................................................................................. 124
Monkey See, Monkey Do .......................................................................... 125
The “Fitness-Friendly” Home..................................................................... 128
Yoga for Kids –........................................................................................ 130
Chapter 13 – Kicking it Up a Notch ....................................................133
Bicycle Built for Two ................................................................................ 134
Jog, Baby! ............................................................................................... 135
Starting Them Young............................................................................... 137
Family and Food...................................................................................... 139
The Activity Scene ................................................................................... 142
Chapter 14 – And Baby Makes . . . Four? ..............................................144
Is it Time? .............................................................................................. 144
What’s the Difference? ............................................................................. 145
Preparing Your First-Born ........................................................................ 148
Q&A’s – What Every Mom Wants to Know ..........................................151
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Chapter 1 – Before You Begin
Health and Conception
When you and your husband decide it’s time for company (and you
don’t mean your in-laws), you should take a look at your overall health
picture and consider making some adjustments. Are you on an
exercise program now? If so, don’t stop – it’s important to maintain
your cardio health, and you don’t want to be gaining any weight at this
stage. If you don’t exercise, now is not the time to start kick-boxing or
Jazzercise. Be reasonable and gently work some extra walking,
swimming or other moving into your daily routine.
A great thing to do now is to exercise for relaxation. If you’re trying to
conceive and having difficulty, one of your biggest enemies is stress.
Try yoga stretches and deep breathing. Go for a midnight swim or a
lazy walk together. Use exercise rather than wine to help you “chill
out.”
If either of you smokes, the time to quit is NOW. Smoking interferes
with fertility, and can cause your eggs to age prematurely. This means
that a 30-year-old smoker has the eggs of a 45-year-old, making
conception difficult. Smoking while pregnant increase your risk of
miscarriage, and often causes babies to be born with low birth weight,
putting them at risk for all kinds of complications.
Another battle you may need to fight is with your weight. Ideally, you
should be within a healthy weight range for your height when you get
pregnant. But before you rush out and buy the latest crash diet plan,
consider this – rapid weight loss can interfere with your menstrual
cycle and normal ovulation. Change is good, but not radical change.
Take your diet seriously and eliminate the excesses that are keeping
the weight on. Moderate exercise like swimming, walking, and gentle
aerobics can also help you in the battle of the belly.
On the other side of the coin, being underweight can make becoming
pregnant difficult, and cause complications during pregnancy. When
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you’re underweight, you can have irregular menstrual cycles, and your
ovulation can be affected. Eating disorders such as anorexia or bulimia
also should be fully dealt with before you try to conceive.
If you take any prescription medications, ask your doctor or health
care provider whether any of them might impact your fertility or create
problems during pregnancy. You may be able to find safer alternatives
to take until after your baby is born. Also, see if you can reduce or
even eliminate over-the-counter medications. Just focusing on your
health, exercising more and eating more nutritious foods might cure
some of the symptoms that you’re taking over-the-counter
medications for now.
Your Fitness IQ
If you are reasonably healthy, it may have been a long time since
you’ve seen a doctor. You may not know your resting heart rate or
blood pressure. If this is your case, now is the time to put a medical
checkup and a fitness assessment at the top of your “To-Do” list.
A standard fitness assessment will measure your vital signs and check
your strength and flexibility in key areas. Armed with this
information, you can aim your pre-pregnancy and pregnancy fitness
goals where they will have the most impact. Here are some of the
components of a good fitness assessment:
Calculating your BMI
Your Body Mass Index (BMI) score is a calculation that shows the ratio
between your height and your weight, and gives you an indication of
whether you are overweight, underweight or at a healthy weight for
your height.
It’s easy to calculate your BMI yourself, or you can have it measured as
part of a fitness assessment. To do it yourself, you’ll need to know
your weight in pounds and your height in inches. Plug your numbers
into the following formula and calculate the answer:
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Judge your BMI result according to the following scale:
Less than 18 – Underweight
18.5-24.9 - Healthy Weight
25-29.9 – Overweight
Over 30 - Obese
Sit and Reach Flexibility Test
This test will measure the flexibility of your lower back and hamstring
muscles. A strong lower back is essential to a comfortable pregnancy
and an easy delivery.
For this test, you will sit on the floor with your legs straight ahead, and
your feet against a device that will measure your reach. With your
knees held down by your trainer, you’ll reach forward along the
measuring line as far as possible. After three practice reaches, you’ll
reach as far out as possible for at least two seconds while the distance
is recorded.
If your score on this test is low (in the negative range) you will want to
find the cause so you can correct the problem before you become
pregnant. You could have poor posture, or perhaps you don’t move
much in your daily routine.
Step Cardiovascular Test
The Step Test measures your heart’s health, and is also a good
indicator of overall fitness, because it shows how fast your heart
returns to its resting rate after exercise.
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During this test, you will step up and down onto a small platform at a
rate of 30 steps per minute for five minutes. Then you’ll immediately
sit down and your heart rate will be measured at one to four-minute
intervals.
Stamina is a key ingredient of a healthy pregnancy. As your baby
grows, you will often feel short of breath as your lungs are compressed
from below. You’ll need to tap into all your reserves of energy to keep
going all the way to your delivery date, and you’ll need a strong heart
and good lung capacity to push your way through childbirth.
Sit-Ups Test for Abdominal Strength
Pregnancy also demands that your abdominal muscles be strong. You
may not have done sit-ups since you were in gym class, so this test will
give you an idea of their current strength. During pregnancy, strong
abs will work with your back muscles to create a supporting framework
for your growing baby.
For this test, you’ll lie on a carpeted or cushioned floor with your knees
bent and your hands resting on your thighs. With your stomach tight,
you’ll push your back flat and sit up just enough for your hands to slide
along your hips and touch the tops of your knees. Your trainer will
help you measure how many of these crunches you can do in one
minute.
The average score for women is 29-32 sit ups in one minute. If your
score is much lower than this, consider some ab strengthening
exercises in preparation for your pregnancy. Again, you don’t need to
overdo it. Lap swimming, in particular, is a good way to strengthen
your abdominals.
These and other basic fitness assessments will help put you in control
as you venture into the journey of motherhood.
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Pumping Iron
Do you lift weights? More and more women are using weight training
as part of their fitness program. If you are one of them, you can safely
continue much of your workout during pregnancy, unless you develop
complications. There are some exercises you should avoid, and you’ll
probably need to make adjustments in your routine as you go along.
Keep your weight training goals simple during pregnancy. Focus on
maintenance. Don’t try to make dramatic gains during this time.
Follow a basic program focusing on the major muscle groups. Here are
some guidelines:
Go over your exercise regimen with your doctor or midwife first to
make sure it's okay for you to continue at your current pace while
you're pregnant.
During pregnancy, your body will produce large amounts of the
hormone relaxin, which loosens your joints. You may find yourself
more flexible than you’ve ever been, but keep in mind that you’re also
at greater risk of injury now. Moms-to-be who weight train should use
lighter weights and do more reps rather than increasing the load on
their joints. For example, if you usually do leg presses with 30 pounds
for 8 to 12 repetitions, try 15 pounds for 15 to 20 reps instead. Or if you
typically do a chest press with 15 pounds for 8 to 12 reps, cut back to 8
pounds for 15 to 20 reps.
Avoid the Valsalva maneuver, which is very dangerous while you’re
pregnant. This maneuver, in which you forcefully exhale without
actually releasing air, can result in a rapid increase in blood pressure
and intra-abdominal pressure, and may decrease oxygen flow to the
fetus. Also avoid walking lunges, which may injure the connective
tissue in your pelvic area.
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When you’re using free weights, be extremely careful to prevent them
from hitting your abdomen. Consider using resistance bands instead,
which allow you to vary your resistance and your positions without
posing any risk to your belly.
Do not lift anything while lying flat on your back. Especially after the
first trimester, lying on your back can put pressure on a major vein
called the vena cava, diminishing the blood flow to your brain and
uterus. Instead of lying flat, tilt your bench to an incline.
The most important rule is to pay close attention to what's going on
with your body. If you're feeling muscle strain or excessive fatigue,
modify the moves you're doing or reduce the frequency of your
workouts. Pregnancy isn't the time to push yourself to the limits!
As long as you follow these guidelines — doing all chest, back, leg, or
shoulder lifts in a sitting or inclined position, and not lifting more than
5 to 12 pounds — you should be able to safely keep weight training
while you're pregnant.
Signs and Symptoms
If you’re trying to become pregnant, and your period is usually on
time, you’ll want to know the early signs that you’ve conceived. If
you’re experiencing any of these along with a late period, it may be
time to pick up an Early Pregnancy Test. Here are some early signs of
pregnancy in addition to a late period.
Extra Trips to the Bathroom: Before you’ve missed a period, you may
find yourself visiting the bathroom more often than usual, possibly in
the middle of the night. This happens because of hormonal changes
that occur as soon as the fertilized egg is implated in your uterus.
Sleepiness and Fatigue: Are you sleeping more than usual? Are you
falling dead asleep when you come home in the afternoon and then
again when it’s time for bed? If so, it may be caused by the hormonal
changes of early pregnancy. Pregnant women sleep a lot.
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Morning (Noon and Night) Sickness: Are you feeling a little queasy?
Unfortunately for many women, that feeling isn't limited to mornings.
Most pregnant women with morning sickness feel slightly “sea sick” at
other times of the day also. You may also notice that you are sensitive
to certain smells. Not all pregnant women with morning sickness
have vomiting. If you do, take special care to make sure you don’t
become dehydrated. The good news about morning sickness is that it
is usually limited to the first trimester.
Sore and Enlarged Breasts: In early pregnancy, your breasts may be
enlarged and tender to the touch because of the hormone surge your
body is receiving. Once you get adjusted to the change, the
tenderness should subside.
Shaping up Your Diet
Good nutrition before pregnancy is essential because of the resources
pregnancy and childbirth will require. If your diet is poor now, you
may be lacking in some of the key reserves you’ll need when the time
comes to make a baby. Now is the time to improve your diet and build
up your body’s immune system so it can sustain your baby and keep
him healthy. Here are some of the key ingredients your pre-pregnancy
diet should contain. You may want to consider supplements if you’re
not getting enough of these in your regular diet.
Folate: Also known as folic acid, this vitamin is critical for healthy
development of the brain and spinal cord, which takes place early in
pregnancy. Research studies have shown that women who get 400
micrograms of folate daily before conception and during early
pregnancy reduce their babies’ risk of neural tube defect (in which the
brain and spinal cord are incompletely formed) by up to 70%. Good
sources of folic acid are green leafy vegetables, citrus fruits, and
enriched grains.
Calcium: Your baby’s bones will need calcium to develop properly, and
you need it to keep your own bones healthy. A physiological rule of
thumb during pregnancy is that your body will opt for supplying your
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aby rather than your own cells if there is a shortage. If you’re short
on calcium for your baby, you could actually experience bone loss.
Dairy is an obvious source of calcium, but if you are lactose-intolerant
or have a dairy allergy, try yogurt, and learn to love those green leafy
vegetables like chard, collard greens and broccoli.
Iron: Iron is like calcium – it’s essential for your baby, and if there’s a
shortage, it will come at your expense. Lack of iron causes anemia,
which you don’t want during the high demands of pregnancy. Again,
those green leafy veggies will help, along with red meat (plan to treat
yourself to a good steak now and then).
Fiber: Is your current diet fiber-rich? Do you eat a lot of whole grains,
or do you gravitate toward the refined carbs? Fiber is your ally now
and throughout your pregnancy. Constipation is a common problem
for mothers-to-be, and the best way to deal with it is via your diet,
rather than with laxatives. Do your best to make whole grain choices,
like brown instead of white rice, and eat whole grain bread, along with
plenty of whole, fresh fruit and vegetables.
Conception and the Mature Mom
We’ve all heard the horror stories of women unable to get pregnant
when they’ve waited until their late thirties or early forties to get
started. Because of all the publicity this problem has generated, a
“more mature” couple may panic if they aren’t pregnant within six
months after starting to try. If this is your case, don’t press the panic
button just yet. Even younger couples often need six months to a year
of trying before they finally conceive. Becoming pregnant without
medical intervention is preferable for many reasons, so it’s worthwhile
for the two of you to relax and enjoy a little longer.
Beginning in your early thirties, your ability to conceive starts to
decline. The lifetime’s worth of eggs you were born with (as many as
two million), is aging along with the rest of your body. It’s not only the
quantity but the quality of the eggs that declines with age. Older eggs
are more difficult to fertilize, don’t implant as well, and have a higher
risk of being miscarried.
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But don’t lose hope. As we all know, medical technology in this area
has advanced by leaps and bounds. If it turns out you need it, and
you’re willing to go the medical route, a host of alternatives are
available to you.
If many months go by and you still haven’t missed a period, discuss
your situation with your doctor. Some simple blood tests will tell if a
hormone imbalance is making it hard for you and your partner to
conceive. Your doctor may suggest tests to measure your levels of
follicle stimulating hormone (FSH) and estradiol. Elevated levels of
these hormones indicate that your ovaries are functioning poorly.
Other tests including ultrasound and dye studies can check the health
of your uterus and determine whether one of your fallopian tubes is
blocked. Your doctor also might advise that your husband’s semen be
analyzed.
If the tests show that you’re having problems with ovulation, your
doctor may suggest hormone pills or more aggressive measures, such
as daily injections of fertility drugs. You also might need to have the
hormone tests repeated during two or three menstrual cycles, to get an
accurate measurement.
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Chapter 2 - Your First Trimester: Great Expectations
Congratulations! Your pregnancy test is positive! No doubt you’re
ecstatic over the results. Learning you’re pregnant is sort of like
getting your acceptance letter from that great school you applied to, or
finding out you’ve just been chosen for a new job – you are thrilled by
the news, but have no idea of what awaits you.
While it can be uncomfortable, in many ways the first trimester is the
most exciting. Everything that’s taking place is so mysterious and
hidden. You look and feel much the same as you always did, yet you’re
constantly aware that deep inside of you, something amazing is taking
place.
Even though you may often feel sick during your first trimester,
knowing that pregnancy is the reason can make the discomfort
somewhat more bearable. If you are proactive and positive in your
mindset, you will learn the health and fitness strategies that work best
for you, and you’ll start the healthy routines that will keep you happy
and healthy throughout the months to come.
A Tender Time
You should remember, however, to also take it easy now and not set
your fitness goals too high. Easy does it – and chances are you won’t
feel like doing it if it isn’t easy!
If you are used to aerobic exercise and you feel like keeping it up –
then go for it! Walking, swimming or other aerobic exercise in
moderation is great for your psychological as well as your physical
health. This is also an optimal time to learn relaxation and stretching
exercises such as yoga or Tai Chi. Learning to breathe deeply and
correctly relieves tension in your whole body. You’ll also rely heavily
on breathing exercises when you go into labor and deliver your child.
This is also the ideal time to learn exercises that are particular to
pregnancy. Kegels, or pelvic floor exercises, strengthen muscles you
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didn’t even know you had. Kegels will help your delivery and pay off
big benefits when you’re recovering from childbirth.
It’s completely normal for you to be exhausted and sometimes
emotional during the first trimester. Your whole being is involved in
this process – your body, mind and emotions. Don’t stress out over
doing everything perfectly during this stage. Give yourself some
latitude, and do the best you can. You will feel different every day, so
adjust your physical activity accordingly.
Working With Your Body
If you’re an exercise enthusiast who loves a vigorous workout, you may
need to back off a little for the duration of your pregnancy. Aerobics
that involve a lot of jarring like running, step aerobics and some dance
workouts are not the best choice for getting your heart rate up while
you’re expecting. Switch to brisk walking instead of running, or better
yet, swimming. Swimming strengthens and stretches your muscles
and exercises your heart without jarring your body.
While you’re pregnant, don’t work out at a heart rate over 140. You
should be able to talk comfortably without breathing too hard while
you’re at your peak exertion. Don’t forget to stretch your muscles
before your workout to prevent damage. If you walk or exercise on a
treadmill, make sure your shoes fit well and support your ankles. Take
care not to become overheated during your workout – avoid walking
outside when it is very hot and humid. And remember to rehydrate.
Now more than ever before, you need to replace the fluids you lose
during exercise.
Try to get a 20-30 minute aerobic workout, at least three days a week.
Keeping it up during your first trimester will:
Make your body use oxygen more efficiently, improving your energy
and stamina;
Improve your circulation, which will increase the blood supply to
your developing baby;
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Help prevent the fluid retention that often affects pregnant women
and can cause hemorrhoids and varicose veins;
Improve your sleep quality and sense of well-being;
Make your muscles stronger, reducing back pain and easing labor;
Control your blood sugar and reduce your risk of gestational
diabetes; and
Burn calories to keep you from gaining too much weight.
When you’re working out during the first trimester, be aware of your
body and stop immediately if you experience any of the following
symptoms:
faintness
dizziness
blurred vision
nausea
palpitations
vaginal bleeding
pelvic contractions
back, abdominal, or pelvic pain
If these symptoms persist, especially vaginal bleeding or contractions,
contact your doctor right away.
Rx for Stress
If you were not a workout queen before getting pregnant, don’t
despair! Your body is already doing something heroic, so this is not
the time to try to become Ms. Fitness USA. Instead, now is the time to
learn to love gentle, relaxing exercise. Relaxation techniques help you
breathe and focus, relieve your stress, help you let go of emotional
tension, and just generally make your feel better.
During this early stage of pregnancy, you may become anxious from
time to time. This is completely normal. Every woman knows that
hormones wreak havoc on our emotions. Added to the hormones, the
excitement and uncertainty of pregnancy can get you to the point
where you don’t know whether to laugh or cry.
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For your well-being, as well as your infant’s (and your significant
other’s), stress relief is essential. Some studies suggest that excess
stress can contribute to the risk of miscarriage, although this
connection is not definitely established. If you’re into your first weeks
of pregnancy and feel wound up and pulled in a dozen different
directions, maybe it’s time to look at your lifestyle.
Now that you’re a Mom-to-be, life has changed forever. If you resist
this fact, it may make things more difficult later on. For example, the
hard and fast schedule you’ve kept in your working adult life may not
be feasible anymore. This can be especially difficult for the hard-core
Type A individual who has to have her clothes categorized and
hanging on identical hangers in her closet at all times.
Now is the time to take an honest look at your daily planner and see
what you can drop, what you can shrink, and what you can give away.
Are there some duties you could pass to a co-worker so you don’t have
to stay an hour late each day? Are there some “obligations” you could
let go, like the vice-presidency of your homeowners’ association? The
sooner you can begin to scale down, the better. It’s much more painful
when you let things develop into a crisis before you finally say that
magic little word – “No.”
On the positive side, begin to replace some of your high-stress multitasking
with some intentional relaxation. Again, a great choice here is
a pre-natal yoga class, especially if you aren’t exercising at all. Yoga
works both your body and mind, strengthening and toning muscles
and leaving you with a renewed sense of peace and calm.
Yoga classes for pregnant women are widely available. A class can be a
great way for you to meet other moms-to-be and share experiences
and ideas. Most natural childbirth methods involve the deep,
controlled breathing that’s typical of most types of yoga. Even if you
don’t plan to go the “natural route,” those deep breathing exercises will
help you enormously during your last trimester, early labor, and after
childbirth.
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Yoga also will help you correct poor posture and improve your balance.
This could spare you the low-back pain many expectant moms
experience late in pregnancy.
The Amazing Kegel
Have you ever heard of a Kegel? No, it’s not a Russian musical
instrument or an Australian sea hawk. Kegels are to a pregnant
woman what bench presses are to a body builder – they’re
fundamental. But Kegels exercise a set of muscles you’ll never be able
to show off – your pelvic floor muscles. These muscles are attached to
your pelvic bone and act like a hammock – enclosing and supporting
your pelvic organs. Pregnancy puts a lot of stress on your pelvic floor
and its muscles. Your pelvic floor can start to become weak and
stretched as early as 12 weeks into your pregnancy. Symptoms such as
constipation stretch and weaken your pelvic floor further.
Pelvic floor exercises, if performed regularly, can help to protect you
from incontinence during and after your pregnancy. The more you use
these muscles, the stronger they will be. Strong pelvic floor muscles
can support the extra weight of pregnancy, may help shorten the
second stage of labor and, by increasing your circulation, may assist in
healing the perineum (the area between your anus and vagina) after
birth.
Locating your pelvic floor muscles and exercising them correctly is not
always easy. The best way to find them is to try stopping and starting
your flow of urine. The muscles you contract to hold back your urine
floor are your pelvic floor muscles. Once you’ve located this muscle
group, simple tighten and relax the muscles over and over. That’s it!
You’re doing Kegels!
To perform a set of Kegels, contract your pelvic floor muscles as tightly
as possible and hold for a count of ten, then relax. In the beginning,
do ten Kegels at a time, at least five times a day. The more you do the
exercise, the stronger your muscles will become. You should gradually
increase the sets until you are up to at least 200 Kegels a day.
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If you take a childbirth education class, (and you should) Kegels will be
in the curriculum. Your childbirth instructor will help to make sure
you’re doing the exercise correctly, and can suggest many variations. It
may help you to pick definite times of the day to do a set of Kegels –
during television commercials, while waiting for a light to change, etc.
Dealing With Discomfort
Anyone who tells you pregnancy is a cake walk has never been
pregnant before. Unfortunately, a certain amount of discomfort
during the first trimester is unavoidable. You won’t be able to ‘opt out’
of the hard part, but you can learn to deal with it effectively so you can
go on with life.
Your top complaint is likely to be nausea - sometimes (but not always)
accompanied by vomiting. While this is often worst in the morning,
it’s not uncommon for the queasiness to last throughout the day.
Many moms-to-be learn the therapeutic value of saltine crackers early
in pregnancy. A little bland food often settles nausea. If you’re taking
a prenatal vitamin (and you should be), make sure you take it with a
little food, and not first thing in the morning.
You may also find that your queasiness is worse in certain situations,
around certain smells, for example. It may be hard for you to cook
during this phase because of sensitivity to food odors. Ask for help
with the cooking, or order take-out food that’s not unappealing to you.
You also might experience heartburn or gas during the first twelve
weeks, which is also normal. Check with your doctor before using an
antacid, or grab another saltine! If you become constipated (also
normal), increase your fiber and make sure you’re drinking enough
water. You may also want to check your multi-vitamin for its iron
content, because iron supplements can cause constipation. Try
switching to a mega-vitamin without so much iron, and eat more ironrich
foods.
Other common complaints include leg cramps, especially at night,
which can indicate a calcium deficiency. Sleepiness and fatigue are
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hallmarks of the first trimester – this is not the time to short yourself
on sleep. If you’re not getting enough sleep, you may feel dizzy,
depressed and short-tempered.
Even though pregnancy is a happy time for most women, it’s also not
unusual for expectant moms to become a depressed or anxious.
Pregnancy is a huge life change. It’s normal to be somewhat
overwhelmed by it. It’s best to avoid prescription medications for
depression and anxiety if at all possible while you’re pregnant, but do
not hesitate to talk to your doctor if you become very depressed and
anxious, or if your thinking seems abnormal in any way. It’s always
better to ask for help and let those around you know what’s going on
than to try to “go it alone.”
Food In the First Trimester
Eating may be one of your biggest challenges during this phase you’re
your pregnancy. Even if you normally live to eat rather than eat to live,
you’re likely to find yourself in a love-hate relationship with food
during these first three months. Many women feel like an alien force
has invaded their body, and its likes and dislikes are strange.
Expectant moms are notorious for cravings, as in the famous “pickles
and ice cream” example.
If you’re unable to eat a lot during the first trimester, don’t worry. At
this stage you don’t really need to be “eating for two.” Your body will
always opt for supplying your developing little one, and in the early
weeks only 300 additional calories a day are sufficient.
A good strategy for improving your relationship with food is to eat
smaller meals, five or six times a day rather than three big ones. This
will keep your metabolism on even keel, and can help prevent
bloating, gas, constipation and heartburn. Try to keep your diet on the
food pyramid, but if you give in to a Snickers bar occasionally, do not
fear. Your body will process the candy and take what it can from it to
nourish your baby.
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It’s also important not to overeat during the first trimester, which you
may be tempted to do if you don’t have morning sickness and are just
plain HUNGRY! Your baby is not putting on much weight during this
stage, so you shouldn’t be, either. Save your eating for two for the
coming trimesters, and you’ll be glad you did. You’ll be more
comfortable and have more energy in the later stages if your weight
gain is under control, not to mention how much easier it will be for
you to get your original shape back later. Here are a few more diet tips
to ease first trimester tummy trouble:
If you’re having trouble with smells, try eating your meals cold or
at room temperature. The food will give off less odor.
For snacks, try dry, bland foods, such as popcorn.
Keep snacks nearby so you can munch on something when you
feel nauseous.
Drink at least 8 to 10 glasses of fluids daily to avoid dehydration.
Sip fluids frequently between rather than with your meals. This
will keep you from feeling too full or bloated while eating.
Try drinking chilled or frozen fluids. Freeze drinks in ice cube
trays or as popsicles.
Avoid highly seasoned dishes.
What to Avoid
There are some foods you should try to avoid now and for the duration
of your pregnancy. Certain types of seafood, including swordfish,
mackerel, and shark can contain high concentrations of mercury, and
should not be eaten. If you are a seafood lover, try to limit yourself to
no more than two servings per week.
Avoid all kinds of raw (or very rare) meat and seafood, including any
sushi that is raw. Raw meats are more likely to contain the bacteria
salmonella, which causes food poisoning. When you’re ordering a
steak, go for medium to well done. Also avoid eating raw eggs, as they
are another source of salmonella bacteria.
Check all fruit juices or juice blends to make sure they are pasteurized
before you drink them. Juice is good for you, but some freshly made
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juices are unpasteurized and if consumed past their prime, could be
contaminated.
Liver and liver dishes such as pates and chopped chicken liver should
not be eaten while you’re pregnant. While it’s a great source of iron,
liver has high concentrations of Vitamin A, which could be bad for
your baby.
Are you a fan of herb teas? There are many varieties available, and
many of them may be fine for you to enjoy while you’re expecting. The
problem is that herb teas and remedies can be sold without passing
FDA inspection, so there’s a possibility they could pose a danger. To
be on the safe side, stick to herbal teas made from citrus, ginger, lemon
and rose hips, all of which are known to be safe.
Another item of debate is your morning cup of coffee or that daily latte
you love. Some health experts recommend laying off the caffeine while
you are pregnant, while others say limited amounts (one or two cups a
day) are probably all right. What may be worthy of more concern is
what you’re putting in your coffee. The safety of artificial sweeteners
like aspartame and saccharine has still not been completely
established, in spite of decades of research. If you use these on a
regular basis, try going without while you are pregnant and nursing. If
you miss the sweetness in your coffee or tea, just a little sugar instead.
At 16 calories a teaspoon, a small amount will not do much harm.
Finally, the verdict is in on alcoholic beverages and pregnancy: You
should abstain. Serious fetal defects, including fetal alcohol syndrome,
are linked to alcohol consumption during pregnancy. Staying away
from alcohol will also help you control your weight.
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Chapter 3 – Your Second Trimester: Who’s in Charge Here?
Changing Body – Changing Baby
As you approach the end of your third month of pregnancy, you’ll start
to notice some real changes – some welcome and others not so much.
You are about to enter Phase II – the second trimester, usually defined
as weeks 13-27 of pregnancy. The seasick feeling you may have had for
the past 12 weeks should now start to subside. Somewhere around the
end of your fourth month, you’ll begin to develop a noticeable “baby
bulge,” and you may need to make a midnight run for some for
maternity clothes.
For many women, this is the “honeymoon” stage of pregnancy.
Morning sickness and exhaustion give way to a welcome surge of
energy in the second trimester. Your uterus has not grown enough to
cause much discomfort – just enough for people to realize you’re
actually pregnant and not just gaining weight. By this stage, your risk
of miscarriage has dropped considerably.
Some amazing changes have taken place in your body to make it a
nurturing home for your new baby. Your heart has actually enlarged
in order to handle your increased blood volume. It is now pumping
out 20% more blood than it did before your became pregnant.
What’s even more remarkable are the changes taking place inside your
womb. By the 15 th week of pregnancy, most of your baby’s internal
organs have formed. His heart and kidneys are in progress, and will be
complete by the end of the second trimester. Also at about week 15,
your baby can hear. She can hear your voice well and is learning to
distinguish it from other voices.
Around week 16 you will begin to feel something most exciting. It may
seem like a flutter – a little gas, maybe. But soon you’ll come to
recognize it. Your baby is busy in there! She has periods of sleep and
periods of wakefulness. Eventually, you’ll really know it when she is
awake. You’ll feel it when she turns, kicks, stretches, and even when
she has the hiccups!
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As for you, this will be your best time to get and stay active. You will
still need plenty of sleep, but you should not feel as fatigued and
exhausted as you have. Exercising during the second trimester will
keep your metabolism up and help stave off excess weight gain. Notice
the phrase, “excess weight gain.” Contrary to the notions of popular
culture, you will need to gain some weight during pregnancy.
Healthy Weight Gain
Even if you were overweight when you started out, you must gain
some weight for a healthy pregnancy and a healthy baby. The
recommended average weight gain is something between 25 and 35
pounds, more if you are carrying twins. Women who are clinically
overweight still need to gain at least 15 pounds, and women who are
underweight need to gain more than 25-35 pounds.
Healthy weight gain is very important for you and your baby.
Remember, you are growing a new baby, and this new life needs all the
building blocks of a healthy body. Women who don’t get good
nutrition, including extra calories during pregnancy, often have low
birth weight babies. Low birth weight is associated with all kinds of
problems for newborns and infants. Small babies usually require a
longer hospital stay after birth than larger babies.
On the other hand, “eating for two” doesn’t mean you get to eat twice
as much as you usually do. In general, adding 200-300 calories a day to
your normal diet is enough. A snack of fruit, flavored yogurt, and a
few crackers provides about this much. Keeping your weight gain
under control is just as important as gaining enough – if you overeat,
your risk of diabetes, high blood pressure and varicose veins goes way
up.
Most women experience some weight gain in the beginning of
pregnancy; usually about four pounds in the first trimester. Most of
this is water weight, which is needed for the amniotic fluid that
sustains your baby in the womb. Some women gain up to ten pounds
in the first trimester, which can still be perfectly normal.
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Most of your weight gain will be pretty evenly spread over the last two
trimesters - about a pound a week, with a little more at the end. If you
are underweight, increase this by about 25% (an extra pound a month).
During your second trimester, the weight you gain will mostly go to
amniotic fluid, the placenta, and increased breast tissue, with a lesser
amount going to the weight of your baby. But in the third trimester,
your child will start to really grow, so most of the weight you gain then
will contribute to the mass of your baby’s body. At the very end of
your pregnancy, when your baby approaches her term weight, your
weight gain may slow or even stop.
If you find yourself gaining more than about a pound a week, see if you
can find the reason. Are you eating more sweets or rich foods than
usual? Are you eating late at night? If you notice that you are not
gaining any weight, or if you actually begin to lose weight, talk to your
doctor or health care provider. This could be a sign of possible
problems.
Where Does the Weight Go?
Don’t worry, a weight gain of 30 pounds doesn’t mean that each of
your thighs will be 15 pounds heavier when you leave the delivery
room. Thirty pounds is about what your changing body and your
growing baby need in healthy gestation. Here’s where the weight goes:
7 ½ pounds – approximate weight of your newborn.
1 ½ pounds – normal weight of the placenta.
4 pounds - increased fluid volume.
2 pounds - weight of the uterus.
2 pounds - weight of added breast tissue.
4 pounds - increased blood volume.
7 pounds - maternal stores of fat, protein and other nutrients.
2 pounds - amniotic fluid.
Total - 30 pounds
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Exercise: Keeping Your Balance
Do you know how to waddle like a duck? During months four to six
you may begin to feel like one as your baby weight grows and your
center of gravity shifts. Your body is going through some dynamic
changes to accommodate its little “intruder” as it grows and grows.
Structurally, the muscles and bones of your lower body must adjust to
a “front load” they have never carried before.
The risk is that you may begin to unconsciously you’re your back and
develop poor posture in an effort to bear the load. While this works in
the short run, it’s not worth it for the long run. Habitually swaying
your back can lead to low back pain, which will only get worse as you
complete your term, and could still bother you later.
Try this quick posture check-up to see how you’re doing:
Stand with your feet flat on the floor, with your back against a wall.
Check your head position. Is your head tilted forward, backward or
sideways? How is the alignment of your head? Your head should not
be tilted forward, backward or sideways. Your ear lobes should be in
line with the middle of your shoulders. Stand tall and stretch your
head toward the ceiling.
Now check you upper back. Both of your shoulder blades should be
back and touching the wall. If you notice that you need to straighten
up to do this, you may be in the habit of slumping your shoulders.
Your chest should be open and forward, allowing free, deep breathing.
Tighten your stomach, pulling it in and up. With your buttocks tucked
in, press the small of your back toward the wall. Is this hard to do? If
it is, you may have begun to sway your back, either because of baby
weight or because of poor posture habits you had before pregnancy.
Make sure your knees are straight, but not locked. Your feet should be
pointed in the same direction, with your weight balanced evenly on
both feet.
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Posture Pointers
This quick check should give you an idea of any “problem zones” that
may be developing in your pregnancy posture. Check in with your
posture from time to time, especially if you notice pain in your back or
legs. Keeping your proper alignment can help undo the damage done
by bad posture habits.
Wear low-heeled or flat shoes with good arch support. If you need to
stand for long periods of time, try elevating one foot by resting it on a
stool or a box. Switch feet every 5 to 15 minutes. If you’re in the
kitchen, you can do this by opening the cabinet under the sink and
resting one foot on the inside of the cabinet. Try to avoid standing in
the same position for a long time.
When sitting, keep your back straight and your shoulders back. Your
buttocks should touch the back of your chair. You may feel more
comfortable sitting with a back support such as a small pillow or a
lumbar cushion at the curve of your back.
Make sure your body weight is distributed evenly on both hips. Keep
your hips and knees at right angles to each other – a footstool might
make this easier. Avoid crossing your legs, and keep your feet flat on
the floor. Try to avoid sitting in the same position for more than 30
minutes.
If you work at a desk, adjust your chair height and work station so you
can sit close to your work. If possible, tilt your computer or desk
toward you so you don’t have to lean forward or hunch your shoulders.
Rest your elbows and arms on your chair or desk, keeping your
shoulders relaxed.
If you use a chair that rolls and pivots, don’t twist at the waist while
sitting. Instead, turn your whole body. When you stand up from a
sitting position, move to the front of the seat of your chair. Use your
legs to stand up, rather than your back. A good full body stretch when
you stand up will feel good and open up your lungs.
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Speaking of stretching, the second trimester is the time to do it.
Aerobic exercise and weight training aren’t the only workouts that
“count.” Slow stretching and deep breathing help you tune in to your
body and your baby, and will make a critical difference during
childbirth. Deep breathing can put you in control during labor and
delivery, so it’s important to learn it now. If you’re taking a natural
childbirth class or a pre-natal yoga class, you’ll get special training in
breathing and relaxation. There are also plenty of relaxing yoga
stretches you can teach yourself and do on your own. Here are just a
few:
“Flapping Fish”
Lie on your stomach with your fingers interlocked under your head.
Bend your left leg sideways and bring your left knee up to your ribs.
Keeping your right leg straight, swivel your arms to the left and rest
your left elbow on the your knee. (If this is not comfortable rest your
elbow on the floor.) With the right side of your head resting on your
right arm, slowly stretch your body. Relax and breathe deeply for
several seconds. Then switch sides, stretch, relax and breathe. As
your pregnancy progresses, you may feel more comfortable resting
your knee and head on a pillow.
This exercise stimulates your digestion and helps to relieve
constipation. It also relaxes the nerves of your legs. As your pregnancy
progresses, you may find sleeping in this position more comfortable
than lying on your back, which can put pressure on your major veins
and even block your circulation. This pose also redistributes excess
weight around your waistline.
“Thunderbolt”
Kneeling on your mat, bring your big toes together and separate your
heels. Lower your bottom onto the inside surface of your feet with your
heels touching the sides of your hips. Rest your hands on your knees,
with your palms down. Your back and head should be straight, but not
tense.
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This pose is a good one to do just after meals. It helps your digestion,
and may give you some relief from heartburn and acid stomach. Also,
when you’re sitting in the “thunderbolt,” your pelvic region receives
increased blood flow.
“Gracious Pose”
Sitting in the Thunderbolt Pose (above), separate your knees as far as
possible, while keeping your toes touching the floor. Separate your feet
just enough to allow your bottom to rest on the floor. In this position,
gently try to separate your knees, without straining. This exercise has
the same benefits as the Thunderbolt Pose.
“Cat Stretch”
Sit on your mat with your buttocks on your heels, your legs tucked
under you. Inhale slowly and raise your body to stand on your knees.
Exhale, while leaning forward and stretching your hands out in front of
you until they are flat on the floor. Inhale again, and raise your head
and your bottom, arching your back toward the floor. Then exhale
again, lowering your head and bottom, arching your spine upward. To
finish the exercise, contract your abdomen and pull in your buttocks.
Repeat this stretch 5-10 times, being careful not to strain yourself. The
Cat Stretch keeps your neck, shoulders and spine flexible and relaxed.
It also tones your reproductive system. This exercise can be done
safely in the first and second trimesters, after you reach six months,
stop doing this one.
“Hand Raising Stretch”
Stand with your feet together and your arms hanging relaxed at your
sides. Cross your hands in front of your body. Inhale and slowly raise
your arms over your head, keeping them crossed. At the same time,
bend your upper back very slightly and look up at your hands.
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Exhale and spread your arms out to the sides at shoulder level.. Inhale
slowly and reverse the movement, re-crossing your arms above your
head. Exhale and lower your arms straight down in front of the body.
This stretch helps ease stiffness in your shoulders and upper back. The
deep synchronized breathing increases your lung capacity and
improves your circulation. A few nice stretches each day will infuse
your whole body with a fresh extra supply of oxygen.
“Palm Tree”
Stand with your feet together and your arms at your sides. Inhale
slowly and raise your arms up over your head. With your fingers
interlocked, turn your hands so your palms are facing upward. Stretch
your arms, shoulders and chest upwards, and raise your heels to come
up on your toes. Then exhale slowly, lowering your heels and lowering
your hands to the top of your head. Relax for few seconds and then
repeat the whole round 5-10 times.
This full body stretch helps develop your physical and mental balance.
It stretches and relaxes your entire spine, and your abdominal muscles,
keeping them toned.
“Waist Rotating Pose”
Stand with your feet slightly apart and your arms by your sides. Inhale
slowly and raise your arms to shoulder level. Exhale as you twist your
body to the left. Bring your right hand up to your left shoulder and
wrap your left arm around your back. Stretch slowly, looking over
your left shoulder. Hold your breath in this position for a few seconds,
then inhale and return to the starting position. Be sure to keep your
feet firmly on the ground while twisting. Repeat the stretch to the
other side. Try to do this stretch as smoothly as possible without
jerking.
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“Squat and Rise”
Stand straight with your feet shoulder-width apart, and your toes
turned out. Interlock your fingers and let them hang loosely in front of
your body. Slowly bend your knees and lower your body into a squat
position. Don’t squat too deeply if this is uncomfortable. Then
straighten your knees and return to an upright position. This exercise
will strengthen the muscles of your middle back, uterus, thighs and
ankles. It also relaxes your hamstring muscles, your inner thighs and
abdominal muscles, and stretches the muscles all along the sides of
your body, keeping them strong and flexible.
If you’re still not convinced yoga can help you get through pregnancy
and beyond, consider the following:
• Yoga can help relieve the fluid retention that usually goes with
the last months of pregnancy.
• Some health care professionals believe that yoga helps the baby
get into the right position for childbirth. “Breech” babies – those
turned around with their feet first instead of head first, often
have to be delivered by Cesarean section.
• Yoga can help your metabolism by improving your respiratory
and circulatory function. This can have an effect on your
digestion, helping prevent excess weight gain, constipation,
bloating and hemorrhoids.
• Yoga can help your reproductive organs function correctly
during childbirth. It can help your cervix and birth canal relax,
and open the pelvis making labor easier and quicker.
Are you a believer yet? Practice your yoga stretches consistently for a
few days and you will be!
Abdominal Separation
As you move into the last half of your pregnancy, you should check
your abdominal muscles regularly to make sure they are not
separating. Pregnancy hormones like relaxin can cause the muscles at
the center seam of your abdomen to soften and stretch. This is
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normal, as your abdomen must expand as your baby grows. But
sometimes the seam stretches enough to separate the two halves of the
abdominal muscles. Abdominal separation may occur gradually, or it
may happen suddenly if you exert your muscles the wrong way.
To check your abdominal muscles, lie on your back with your knees
bent and your feet flat on the floor. Raise your chin to your chest as
you raise your head and shoulders about six inches off the floor. With
one arm stretched out in front of you, use your other hand to check for
a gap (or a bulge in the later months) in the middle of your abdomen.
If you do find a separation, take special care to keep it from getting any
worse. You can do this by contracting your abdominals when lifting
anything to avoid abdominal bulging or straining. When getting up
from a lying position, exhale as you lift your head to decrease
abdominal pressure.
Feeling Better. . . Feeling Worse
Before you get too comfortable in Phase Two of pregnancy, remember,
these nine months are all about change – and like it or not, change is
on its way! As you progress from month four to month six, the
changes in your body will be more outward and less inward. The
effects of hormonal highs and lows will give way to the effects of
gravity on your bladder, feet, and other things. You’re also likely to
begin to have issues with a key ingredient of your prenatal and
postnatal health – your sleep.
Unfortunately, sleep disturbance is usually a fact of life during
pregnancy. According to a poll by the National Sleep Foundation, 78%
of pregnant women reported getting less sleep than usual. There are a
number of common reasons for this. As you get toward the end of
your nine months, you’ll find it more and more difficult to get into a
comfortable position for sleeping. Many pregnant women end up
shoving their husbands onto the floor as they surround their bodies
with more and more pillows to support their legs, back and bellies.
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And then there’s that busy bladder. First it’s one trip to the bathroom
in the middle of the night, then two, then . . .! After each visit you
must get back into bed, readjust all your pillows, then try to go back to
sleep. The problem is that there’s less and less room for your bladder
in there. And added to that, you’re now excreting for two, so while
your bladder may not be twice as full, it’s still fills up faster than usual.
But don’t lose heart. There are some practical do’s and don’ts to help
you get more comfortable at night and get your essential zzz’s:
Do drink plenty of fluids, but try to drink most of it early in the day.
Cutting down before bedtime will help minimize your nighttime trips
to the bathroom.
Do keep moving, but do this also early in the day, rather than just
before bedtime. In addition to all the benefits of exercise mentioned
already, you’ll sleep better. Just be aware that the adrenaline surge you
experience after exercising can keep you awake, so do it early.
Don’t stress out. Stress and anxiety are enemies to a good night’s
sleep. Worrying won’t help you, but getting things off your chest will.
If hubby is tired of hearing about your worries and woes, try journaling
or a little forum posting to vent.
Don’t eat just before bedtime. This especially applies if you have
digestive problems like heartburn that may get worse when you lie
down. If you get really hungry between dinner and bedtime, have a
small, bland snack like crackers or yogurt that won’t upset your
stomach. Do not drink caffeinated coffee, tea or sodas late in the day
either, or better yet, don’t drink them at all.
Do establish a nighttime routine. Do you try to get too much done at
night? As bedtime approaches, do things that help you relax, like
reading a good book, taking a warm shower or listening to soothing
music. Calming fragrances like lavender can also help you relax at
bedtime. Keep a scented candle next to your bed, or put a few drops of
lavender oil on your pillow.
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Shake, Rattle & Roll
Just when you thought it couldn’t get much weirder, your bed partner
may inform you that you’re doing unusual things in your sleep! About
30% of pregnant women snore, because of swelling in their nasal
passages. If you discover you’re become a snorer, tell your health
practitioner. You should be checked for sleep apnea, a condition in
which air supply is blocked and can be cut off for short periods of time.
This can be quite dangerous to you and your child, so don’t hesitate to
have yourself checked if you’ve turned into a nighttime noise maker.
Another sleep disturbance that sometimes affects pregnant women is
Restless Leg Syndrome (RLS). People with RLS experience tingling,
crawling or moving sensations in their feet, calves or thighs during
sleep. These feelings can usually be relieved by moving your legs, but
in the meantime, your sleep has been disrupted. According to the
National Sleep Foundation, up to 15% of pregnant women develop RLS
during the third trimester.
If RLS affects you and your sleep, your symptoms are likely to get
better after your child is born. There are medications to treat RLS, but
they are not safe to take while you’re pregnant.
When all else fails and you’re still staring at the clock at 4 a.m., don’t
stress out - make the most out of it. Get up and pop some popcorn.
Promise yourself a good nap tomorrow, and make good on your word.
If you have serious sleep problems, you’ll need to adjust your schedule
so you can get your rest when your body is willing. Turn off the
phone, make sure you won’t be disturbed, and take a good, long nap.
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Chapter 4 – Your Third Trimester: Yes, this is “Normal!”
Welcome to Stage Three! You’ve made it past the six months mark!
The truth is out, so to speak. No one is wondering any more. Yes,
you’re pregnant. Getting off of a couch is a major ordeal. People keep
asking why you’re out of breath when you answer the phone. Your
shoes and your wedding ring don’t fit.
On the bright side, your baby is making his happy little presence
known. Those little fluttering movements have turned into ripples
across your belly as shoulders and knees move past. People may tell
you you’re “glowing” – fresh infusions of happy hormones are keeping
your hair thick and shiny, and your skin glowing.
By now you’re probably tired of answering the question, “How are
you?” You may have tried to answer honestly a time or two, only to
have the asker’s eyes glaze over when you go into detail. Too much
information? A better bet might be to put on your best “Peaceful
Madonna” face and say wistfully, “I’m wonderful.”
The truth is, you can’t decide if you feel more like a water buffalo or a
watermelon. You never thought you could get so big. If yours is a
summertime pregnancy, you are sweltering. Take a walk outside? Are
you kidding? You’d rather hop in the oven! Your feet and ankles are
swollen and you can’t fit into your favorite shoes.
But take heart! You are not alone! The third trimester is a challenging
time, but it will be over soon, and you’ll have your big reward.
Third Trimester Trials and Tribulations
It’s not uncommon to experience the following problems during the
months of your third trimester:
Shortness of breath. You may find yourself huffing and puffing as
your uterus expands beneath your diaphragm, the muscle just
below your lungs. Your growing child is competing for space in
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your abdomen with your lungs. The good news is in the last weeks
of your pregnancy, your baby will “drop” down into your pelvis as
your body prepares for delivery. In the meantime, keep in touch
with your posture, and sleep on your side to reduce the pressure on
your diaphragm. As long as your health care provider says it's still
ok, continuing with your aerobic exercise can help keep your lungs
strong.
Backaches. As your baby grows, the hormone relaxin will continue
to loosen the joints in your pelvic area. These changes can be tough
on your back, and can also cause hip pain. Remember to elevate one
foot on a box or stool if you must stand for long periods. Try to do
your sitting on chairs with good back support – a lumbar cushion
may help. If you get really uncomfortable, try alternating heat and
ice on the painful area. Gentle massage can also help. If the back
pain doesn't go away or is accompanied by other signs and
symptoms, especially bleeding or uterine contractions, contact your
health care provider.
Swelling. Oh, my aching feet! Toward the end of pregnancy, your
feet and ankles may swell, and you may feel puffy in other areas,
too. Fluid retention is a common problem for moms to be.
Physicians used to prescribe diuretics to flush out excess fluid, but
this is no longer considered safe. Some fluid retention is better
than dehydration, which diuretics can cause. Make sure you’re
getting plenty of fluids, but try not to eat too much salt, since
sodium makes fluid retention worse.
Heartburn. Your growing uterus is now pushing everything
around, including your stomach. You may feel the burn of acid
reflux into your esophagus after a heavy or spicy meal. To keep
stomach acid where it belongs, eat smaller, more frequent meals
and drink plenty of fluids. If this doesn't help, check with your
doctor about antacids.
Spider veins, varicose veins and hemorrhoids. Your blood
circulation increases during pregnancy, and you may begin to see
small reddish spots that sprout tiny blood vessels on your face,
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neck, upper chest or arms, especially if you have fair skin. Varicose
veins — blue or reddish lines beneath the surface of the skin — also
may appear, usually in your legs. Hemorrhoids are varicose veins in
your rectum that may itch, swell or hurt. If the veins in your legs
cause pain, stay off your feet if possible and elevate your legs. To
stave off hemorrhoids, eat plenty of fiber and drink water to prevent
constipation.
Frequent urination. As your baby moves deeper into your pelvis,
you'll feel more pressure on your bladder. You may find yourself
needing to visit the bathroom even more often than before. This
extra pressure may also cause you to leak urine — especially when
you laugh, cough or sneeze. Be alert to the signs of a urinary tract
infection, such as painful urination, fever, abdominal pain or
backache. An untreated urinary tract infection can trigger
premature labor.
Braxton Hicks contractions. This is the name for the “warm-up”
contractions you will start to feel during your third trimester. They
are not extremely painful, and will come and go unpredictably.
Braxton Hicks contractions are not regular, like those of true labor.
If you’re really in labor, your contractions will become increasingly
strong, and will come at regular intervals.
Vaginal discharge. It’s quite normal to have vaginal discharge near
the end of your term, but if it suddenly becomes heavy, contact
your doctor. A large, sudden watery discharge could be amniotic
fluid, possibly signaling the beginning of labor.
Adapting Exercise to Your Changing Body
As long as you’re not at risk for delivering a preterm baby, exercise is
safe in the third trimester. But if you’re used to doing moderate or high
impact exercise, ask your doctor or midwife whether you should
continue your routine. Avoid lifting heavy weights, as they can put too
much stress on tendons and ligaments, which become more relaxed
the closer you get to your due date.
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This is the time to move your aerobic workout indoors if you haven’t
done so already. During your third trimester you need to protect
yourself carefully against any kind of injury or trauma. Don’t worry,
you’ll be back outside running just as soon as your baby is ready to
enjoy a jogging stroller ride. If you’ve been jogging or cycling
outdoors, use a stationary bike or treadmill or walking video instead.
This will minimize your risk of getting hurt, and also will give you
climate control so you don’t overheat.
If yours is a summertime pregnancy, this is a great time to get into the
pool! You don’t necessarily need to swim laps – the resistance supplied
by the water will give you a great, refreshing workout if you just move
your arms and legs while standing against the wall of the pool.
Whatever your exercise level, scale back if you feel dizzy or
lightheaded and go back to yoga stretches and relaxation exercises
instead. Pay attention to what your body is telling you. It will let you
know when you’re overdoing it. Continue your abdominal and back
exercises to help with your posture and stability, and to keep your
body strong after your baby is born, when you’ll have a lot of lifting to
do!
Avoid any kind of exercise that involves lying on your back. You can
still get some abdominal exercise by doing pelvic tilts while standing,
or by tilting your pelvis while lying on your side or on your hands and
knees. Concentrate on bringing your navel toward your spine.
Gentle yoga stretches can tone your body and prepare it for a smooth
childbirth. This is your best time to perfect your deep breathing
technique. As you breathe in with the stretches below, imagine your
breath filling your whole body with energy. Breathe out slowly and
completely, emptying your lungs to increase their capacity to breathe
in more in the next breath.
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Here are some gentle third trimester exercises to try:
Tranquil Pose
Sit in a chair with your shoulders back and your hands resting on your
belly. Slowly breathe in, filling your lungs to their capacity. Hold for a
few seconds and then breathe out, completely emptying your lungs.
This exercise gets you in tune with your breathing.
Simple Breath Extension
Stand with your feet hip width apart. Inhale deeply while raising your
arms to both sides until your palms touch over your head. Keeping
your palms together, exhale and lower your arms until your hands rest
in front of you in a “prayer” position. Repeat this exercise at least four
times. This exercise allows you to deepen your breath.
Wall Plie′
Stand facing a wall, with your feet a little more than hip-width apart,
your knees turned out and your legs straight. Place your hands on the
wall with your palms flat. Tilt your pelvis so that your tailbone points
down. Inhale as you slowly bend your knees, lowering your torso
toward the floor. Exhale and straighten your legs, pressing upward
through your heels, and repeat. Repeat the exercise at least five times,
resting for 30 seconds between each repetition.
Wall Push-Up
Again stand facing a wall, with your feet hip-width apart. Place your
hands on the wall, keeping your arms straight. Pull your navel in
toward your spine so that your back is straight. Bend your elbows,
bringing chest toward the wall. Push back and repeat. Repeat the
exercise 5-10 times.
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Sleeping Abdominal Stretch
Lying on your left side, interlock the fingers of both hands and place
them beneath your head. Without rotating your hips, inhale slowly
and swivel your shoulders to the right so that both shoulder blades and
both elbows are are resting on the mat. At the same time, bend your
knees and bring them together to rest to the left of your body. Hold
this position so that your whole body gets a good stretch. Exhale and
reverse the stretch to the other side. Take care not to rest your entire
weight on your back.
Modified Downward Dog
Stand with your feet shoulder-width apart and your arms stretched out
in front of you, holding onto the back of a sturdy chair. Inhale as you
slowly bring your torso down until your upper body is in a line from
your head to your hips, parallel to the floor. With your feet flat on the
floor, extend your hips slightly away from the chair to increase the
stretch. This stretch is good for your back and hamstrings.
Modified Side-Angle Pose
Using your sturdy chair again, turn so that you are standing beside it.
Lift your right foot onto the seat, and bend your right knee. Place your
right elbow on your knee, and inhale while lifting your left arm
overhead toward the right side. The left side of your body should be in
a line from your fingertips to your foot. Press your right elbow into
your knee as you stretch your left arm overhead. Take five more deep
breaths, then switch sides. This exercise relaxes and opens up your
pelvic area.
Standing Shoulder Stretch
Standing with your feet hip-distance apart, inhale as you extend your
arms behind your back. Interlace your fingers and press your
shoulders back. Keep your back tall as you do this. Exhale and relax
your arms to your sides. This stretch opens up your chest and eases
tension in your shoulders and neck.
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Hamstring Relaxer
Place the heel of your right leg on the seat of your sturdy chair. Inhale
deeply as you bend your body forward as far as you can comfortably,
reaching your hands as far down your leg as possible. Be sure to keep
your back flat. Hold this position for 3-5 breaths, and then repeat on
your left side. This exercise gives your hamstrings a good stretch.
Modified Pigeon Pose
While seated in your chair, place your right foot over your left knee so
that your right shin is parallel to the floor. With one hand on your
knee and the other hand on your ankle, lean forward as far as you can
comfortably while keeping your back flat. After 3-5 breaths, switch
sides. This exercise stretches out your hip and glute muscles.
Eating Right – Now More than Ever
While you might have had some permission to cut calories during your
first two trimesters, the third trimester is the time to lay aside your
fear of gaining weight and make sure your body is getting everything it
needs. Most of the weight you gain now is going directly to your baby’s
increased size. Your baby is relying on you for his good nutrition. If
you eat enough to help him reach his optimal birth weight, his early
months will be healthier and your will be happier.
Don’t think this means you need to eat large meals, however. It may
be hard for you to eat a lot at one sitting now, because of the
competition for space between your growing uterus and your digestive
system. Once again, eating five or six small meals spread throughout
the day will reduce the discomfort while giving your growing body
adequate nutrition. Small meals also create less of a drag on your
energy, and right now you need all the energy you can get!
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Good nutrition is extremely important in your third trimester, so make
sure you don’t cheat yourself. If your diet is lacking in the essential
ingredients for prenatal health, you’ll be doing just that – cheating
youself. During your baby’s final growth spurt of the third trimester,
you may be more at risk for nutritional deficit than she is. In general,
your maternal body will supply your baby’s extra nutritional needs
before your own, and deficiencies will come at your expense.
And ultimately, it works both ways. Your baby needs your immune
system to be strong, so it can protect both of you against disease and
infection. Your baby’s immune system is being prepared for life on its
own during this trimester, and it needs your contribution. Your
healthy diet now will lay the foundation for your baby’s good health
for the long run.
B-complex vitamins like B6 and B12 along with calcium and iron are
extremely important during your final prenatal months. B6 helps your
body metabolize protein, which builds your baby’s muscular system. B
vitamins are also great stress relievers. To get more B’s into your diet,
add some daily servings from this list:
Whole grain bread
Brown rice
Baked potato (with skin)
Bananas, prune juice, carrot juice
Nuts, including nut butters
Chickpeas
Whole grain cereals
Eggs
Chicken and fish
Broccoli
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Calcium builds your baby’s bones, and keeps your own bones healthy.
Some good sources are:
Dairy products (yogurt is an especially good source of calcium)
Soy products, including tofu
Almonds
Sesame seeds
Figs (ripe or dried)
Green leafy vegetables
Oranges
If you’re a vegetarian, you will need to take special care to be sure
you’re getting enough iron. Green leafy vegetables and legumes can
help.
Healthy Eating Tip: To make sure you’re getting a good nutritional
variety from all the food groups, make your plate as colorful as
possible.
Bed Rest – Staying Fit When You Have to Stay Still
If complications occur late in pregnancy, or if your labor starts too
soon, your doctor may prescribe bed rest. If this is your case, your first
reaction may be, “Go to bed for the rest of my pregnancy? Hey, I’m
on!” Unfortunately, for most women, bed rest is no picnic. Inactivity
can actually be exhausting, emotionally as well as physically. It’s hard
to be isolated, especially if you are used to being active and in contact
with people.
Bed rest is ordered when your pregnancy is deemed “high risk” – either
at risk of premature labor (earlier than 36 weeks), or at risk of a poor
outcome for you, your child, or both of you. Some reasons for this
prescription are pre-eclampsia (high blood pressure), multiple
gestation (twins or more), placenta previa (a condition in which the
placenta is presenting itself first at the cervical canal).
Even though it seems to be an extreme solution, 24/7 inactivity is the
safest solution in many cases. If you have developed high blood
pressure, resting eases the strain on your heart, allowing increased
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lood flow to your uterus and kidneys (which are working overtime
now). Resting also reduces levels of the stress hormones that cause
uterine contractions, eases the pressure on your cervix, and conserves
your energy so that your body is more able to nourish your baby as he
grows.
If you’ve been told to rest, remember that it won’t last forever. Ask
your doctor specific questions about what you should and should not
do. You may find that a little limited activity around your house, such
as sitting outside in the sunshine, is perfectly all right.
And bed rest doesn’t have to mean the end of your exercise program,
either. Depending on the nature of your medical condition, your
doctor may give you the go-ahead to do limited amounts of gentle
isometric exercises to keep your muscles toned. Isometrics involve
tightening and relaxing a specific muscle set. They don’t involve
movement over a wide range, relying on the force of the contraction
for resistance. An exercise band may also be used to increase
resistance.
Even isometrics, however, must be done very carefully if you are on
bed rest. Remember, the goal is not to strain anything. Just few
repetitions of gentle flexing can help your muscles, and straining could
be injurious to you or your child. If your doctor says some isometrics
are OK, be sure to never hold your breath while tightening your
muscles. Keep your breath flowing smoothly and evenly.
In addition to some light isometrics for your abdominals and your
glute muscles, stretching exercises will also help you feel better.
Rotate your ankles, point and then flex your feet. Do head rolls and
shoulder rolls to combat neck tension. You can also stretch the
muscles along each side of your body by reaching one arm at a time up
above your head.
And don’t forget those Kegels! If you are on bed rest, you are definitely
not too busy to do them! Remember that Kegels today can spare you a
lot of difficulties in the future. Many women experience symptoms
like stress incontinence (leaking of urine when you sneeze, cough,
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laugh or run), and prolapse of pelvic organs, in which your uterus,
bladder or large intestine can “fall” out of their correct positions,
causing significant dysfunction and discomfort. Surgery is often the
only way to correct pelvic prolapse.
If you’re resting in bed, “change up” your Kegel routine and do them as
much as possible To do slow Kegels, contract the pelvic floor muscle
and hold for 3 to 10 seconds. Then relax and repeat up to 10 times. To
do fast Kegels, quickly contract and relax your pelvic floor muscle 25 to
50 times. Relax for 5 seconds and repeat the set up to 4 times.
Another variation is the Kegel “elevator”. Imagine your pelvic muscles
as an elevator going up. Contract the muscles to the first floor and
hold, to the second floor and hold, and then to the top floor. Hold the
contraction as long as you can (without holding your breath), and then
send the elevator down, stopping and holding at the second and first
floors before completely relaxing.
As a final note on bed rest, and for any woman nearing the end of her
term - keep your eyes on the prize. Combat anxiety, fear and your
fluctuating emotions by taking time each day to calm and clear your
mind. Visualize yourself and your husband with your new little baby.
No matter what you are feeling right now, however gigantic and hot
you feel, your term is close to an end. When your new baby is here, all
this discomfort will seem like a distant memory.
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Chapter 5 - The Finish Line
Preparing for the “Big Day”
Pregnancy calendar in hand, you are now counting down to your due
date. What seemed a long way off a few months ago is now fast
approaching. You’ve gotten so used to being pregnant that you can’t
imagine not being pregnant any more. You’ve heard all your friends’
childbirth stories over and over and you’re feeling assaulted by “too
much information.”
How will yours go? Will you deliver in the admitting room, like your
neighbor did? Will your labor last an eternity and end in a c-section,
the way your sister’s did? What if labor starts at some ridiculous time,
like while you’re in traffic? You and your husband have gone over Plan
A, Plan B and Plan C till you’re blue in the face, yet something tells you
nothing will go exactly according to plan.
While you’re watching the hours go by and waiting for those regular
contractions, try the following exercises. They are designed to ready
your body for a safe and easy labor and delivery. Wear comfortable
loose-fitting clothing for these exercises, and do them in a quiet, wellventilated
room that is neither too hot or too cold.
Tailor Sitting
This exercise is easy to do, and it feels great. Your body is more
flexible during pregnancy, and this exercise capitalizes on your
newfound “looseness.” Tailor sitting strengthens and stretches your
back, thigh and pelvic muscles, and improves your posture. It also
keeps your pelvic joints flexible, and improves blood flow to your lower
body, which can ease delivery.
Sit on the floor with your back straight. Bring the soles of your feet
together. Pull them in toward your body as far as you comfortably can,
and let your knees drop toward the floor. Stay relaxed – don’t force
anything. Use your elbows to gently press your knees toward the floor.
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You will feel a stretch in your inner thighs when you do this. Don’t
bounce your knees up and down, just stretch gently. If it’s difficult for
you to keep your back straight, use a wall for support. Hold the
position for 10-15 seconds, then relax and repeat a few more times.
Squatting
In many parts of the world, mothers deliver their babies in a squatting
position. In the squatting position, your pelvic outlet is opened an
extra ¼ to ½ inches. This may not seem like much, but when you’re
delivering your child, you’ll appreciate every little bit of extra space.
Chances are you won’t be squatting during your delivery but sitting in
a squatting position, if you are able to, can be a good way to prepare
for delivery.
Squatting is easier for some people than for others. Don’t do this if
you have trouble with your knees or hips. Try to squat with your feel
flat on the floor, with your weight resting in the center of your pelvis.
To get into the correct squatting position, try this strategy:
Stand with your back straight against a wall. Place your feet shoulder
width apart with your heels about six inches from the wall. Keep your
arms relaxed at your sides. Keeping your back straight, slowly and
gently slide down the wall until your thighs are parallel to the floor.
Try to keep your heels on the floor, but if you need to, come up onto
your toes slightly.
At first, stay in the squatting position for just a few minutes at a time –
longer if it feels good. Try to find time to do this a few times each day.
It should become more and more comfortable. As long as you are
comfortable, increase the amount of time you stay in the position.
Pelvic Tilt
The pelvic tilt is an easy isometric exercise that helps your posture,
strengthens your abdominal muscles, relieves backache during
pregnancy and labor, and eases delivery. The pelvic tilt can also make
your back more flexible.
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To do this exercise, kneel on the floor and then comfortably move into
a hands-and-knees position. Keep your head in line with your back.
Gently pull in your stomach and arch your back upward. Hold this
position for several seconds. Then relax your stomach and back,
keeping your back flat and not allowing your stomach to sag. Repeat
this exercise three to five times at first. Increase your repetitions as
you do this each day, and gradually work your way up to ten pelvic tilts
at a time.
Your Body’s “Herculean Event”
Your body is designed not only to be a protective, nurturing
environment for your child’s growth and development, but also with
the capability to bring your child into the world. Sure, there are things
that can go wrong, but in the vast majority of cases, mothers, fathers,
nurses, midwives and doctors are able to work together to bring babies
safely and normally through the birth process.
Yes, medical technology plays an important role. But when it comes
down to it, this is your job. Childbirth is not surgery. A woman in
labor is not a passive player on an operating table. You get to
participate, and chances are you’ll be surprised at the strength and
endurance you bring to the event. It matters a great deal for your
whole being to be engaged in the process, not only your body, but your
mind and spirit as well.
Perhaps your biggest asset on delivery day will be your focus and
composure. This is when your childbirth coaching or education class
will really pay off. Preparation helps you to feel confident and relaxed,
and staves off panic. Fear and anxiety can prolong your labor by
making your early contractions less efficient. Plan to bring things with
you to the hospital or birthing center that help you relax – like scented
oils or perfumes (lavender is especially good for relaxation), and
soothing music you enjoy on your iPod.
Childbirth is usually roughly divided into three stages. Stage One
begins with the onset of regular contractions and ends when your
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cervix is fully dilated. Stage Two, also called “transition” is the pushing
stage, in which your baby moves into the birth canal and out into the
world. Stage Three includes the separation and delivery of the
placenta (or afterbirth”).
How to Know if You’re in Labor
By the final weeks of your third trimester, false labor, or Braxton-Hicks
contractions, will be familiar to you. The scientific reasons for false
labor pains are unknown; what is known is that they do no harm to
you or your baby. Braxton-Hicks contractions will usually come and
go, perhaps being more common at certain times of the day, or after
eating.
What you need to be aware of is not the intensity of the early
contractions you’re having, but the regularity. True labor contractions
are so regular you could set your clock by them. Usually they will
begin at relatively long intervals – approximately 15 minutes apart. If
you’re near or past your due date, pay attention to contractions that
seem to be very regular. If you’re in labor, regular contractions may be
accompanied by a bloody discharge, or by leakage of water. If either of
these is significant, call your doctor and loved ones right away. It’s
time to go to the hospital!
Your experience during early labor will be highly individual. Early
labor could last only a few hours or take all night. Your doctor may
choose to break the membranes holding the amniotic fluid in order to
speed the progress of labor. Your best bet during this time is to relax
as much as possible, get comfortable, and stay positive and focused.
Remember, although the discomfort can get intense, this is a happy
event!
While the uterine contractions of first-stage labor may seem like they
do nothing but cause pain, they actually serve an important function.
The contractions of early labor cause your cervix to become thinner
(efface), and begin to open (dilate). During the active labor that
follows, stronger contractions will open your cervix more rapidly.
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When the cervix is fully dilated (at about 10 cm), “transition” occurs,
and the pushing contractions that follow will bring your baby fully into
the world.
If you’ve taken childbirth classes, then you are by now familiar with
the term “transition,” and you may be dreading it. This is when it
really gets serious, you’ve been told. This also may be the time you’re
anticipating being offered hard-core pain medications, and needing to
make critical decisions, all while you’re gasping in pain, losing all your
modesty and screaming at your husband.
Do not fear – your body is equipped to deal with this also. Although
the discomfort of transition is intense for most women, there is also a
sense of relief and a surge of strength as you prepare for your final
effort. During transition you will find that labor pain is actually
relieved as you push. Your doctor or midwife will check to make sure
your cervix is adequately dilated, and give you the go ahead to push.
The urge to push can be so strong that you don’t care whether you get
the go-ahead or not – you’re going to push!
The Importance of Relaxation
Relax during labor? This may seem like an oxymoron – but it’s really
not. Relaxation is essential for effective labor. It helps you conserve
energy and keeps your mind clear. Effective relaxation during labor
will help you stay in tune with your body and adjust to the stages as
they come by changing your position or the way you breathe.
When you know what to expect during your child’s birth and
understand its stages, you’ll be empowered to overcome fear and
anxiety. Research has shown that fear actually increases the pain of
labor, and can make delivery take longer. Active relaxation – the art of
letting go and allowing your muscles to relax when you “tell” them to –
gives you control over the birth process. You’ll be more confident,
need less medication, and maximize your chances of allowing yourself
and your child a “speedy delivery” without complications.
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The reasons for this lie in the mechanics of childbirth and the body’s
chemical reaction to stress and fear. Your uterus is a powerful muscle
with three layers. During labor, the outer muscles contract to push
your baby down, through and ultimately out of the uterus. At the
same time, the middle layer of muscles contracts, squeezing blood out
of the uterine walls and then releasing to allow a fresh infusion.
During labor, these two layers of muscles are working positively to
move your baby out of the uterus and into the birth canal. But in some
cases, and especially if you are fearful or anxious, their efforts are
frustrated by the third layer of muscles - the circular muscles of the
inner layer.
Before you became pregnant, the strong inner muscles of your uterus
were in a permanent state of contraction. They kept your uterus small
and closed, in a tight pear-like shape. During pregnancy, these
muscles were forced to expand to allow your baby to grow, but they
are still strong. During labor contractions, these muscles must do
something they almost never do – relax and give way to stronger forces
that are working against them. When the inner circular muscles
contract they close the outlet, maintaining the uterus in its unemptied
shape. Thus, these inner circular muscles must be loose and relaxed
when the long muscles contract, to open the womb and push the baby
out.
If a woman is frightened during labor, then the muscles of the uterus
and the muscles that hold it closed are working against each other.
Fear also causes stress hormones, called adrenals, to be released.
These hormones also make your muscles tighten, so your contractions
are less effective at pushing the baby downward. Stress hormones also
tell your body to send blood away from the uterus and out to your
arms and legs (a “fright or flight” reaction).
So how do you relax when you’re being hit by wave after wave of labor
pains? If you wait to learn until labor begins, you may find this
difficult if not impossible. During the months and weeks leading up to
your due date, take some time to master these relaxation methods. A
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coach – your husband, childbirth instructor, or a trusted friend – can
be very helpful, especially if the same person will be with you in the
delivery room. You’ll be prepared to work together to keep you calm
and relaxed during the birth of your child.
Progressive Relaxation
This technique will give you the power to bring all the muscles in your
body into a relaxed state. Sounds simple, right? Just relax! Well it’s
not as simple as it sounds. You may feel relaxed, yet still have
significant tension in an area of your body that you are unaware of.
Lie in a comfortable position in a quiet, well-ventilated place. You
should neither be too hot or too cold. Take at least ten minutes to
perform this exercise. Don’t rush. Focus your consciousness on the
area you are relaxing. Breathe slowly and deeply, visualizing your
breath reaching and soothing the area you are focused on.
Begin by tensing the muscles of your forehead. Scrunch your eyebrow
muscles together and hold them that way for about ten seconds. Then
release the tension, letting it go completely. Next, tense the rest of the
muscles in your face, including your ears, for ten seconds and release.
After you release tension in any area, pause briefly and breathe before
moving to the next muscle group.
Next, tighten the rest of the muscles of your head and neck. Hold this
for ten seconds or more if you can, then release. Gradually move in
the same way to your shoulders, upper back, and chest. Tense and
release the muscles of your upper arms, lower arms, hands and fingers.
Then going back to your torso, tighten and release your abdominal
muscles, your buttocks, and your pelvic floor muscles. Take your time
as you progress, and focus on as small a group of muscles as you can
identify.
Finally, tighten and release the muscles of your upper thighs, knees,
calves, ankles, feet and toes. As you finish, visualize tension being fully
discharged from your body, and enjoy your fully relaxed state for a few
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minutes. Do a brief “tension scan” to identify lingering tension in any
area.
Progressive relaxation is useful in early labor, when you’ll have a longer
“rest” between contractions. This method is incorporated into many
natural childbirth programs. It’s a great way to get to know the muscle
groups in your body and find out where you hold your stress.
Abdominal Breathing
Do you know how to breathe? Of course you do! Do you know how to
breathe to relieve tension and pain? Maybe not. Have you ever heard
someone say, “Just take a deep breath”? Deep breathing from your
diaphragm, the muscle just below your lungs, is more efficient than
shallow breathing, because one deep breath completely fills your
lungs. If you pay attention to your normal breathing for a minute or
two, you’ll realize that most of your default breathing is very shallow,
allowing air only into your chest. Slow abdominal breathing actually
requires fewer muscles than shallow breathing. During labor, this
means precious energy will be conserved while tension and pain are
being discharged.
To practice deep abdominal breathing, lie on your side or sit in a
slightly reclined position. Place one hand on your abdomen. This will
help you feel your breathing. Inhale slowly, allowing your breath to fill
your abdomen. Notice whether you can breathe in a little more at the
end of the breath. If you can, you will notice your diaphragm dropping
to allow more air in. Do not hold your breath. Begin breathing out
slowly, then rest for a few seconds before taking another cleansing
breath.
The more you practice slow, deep breathing before your labor begins,
the more automatic it will be for you when you are in labor. Your
husband or another labor coach should learn to breathe with you, so
that the two of you can maintain controlled deep breathing during
labor. For many moms, deep breathing is the single most useful
technique for an easy labor and delivery.
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“Labor Day” Fitness
If you are healthy and your pregnancy has been healthy and normal,
your chances for a normal, uneventful childbirth are very high. Of
course it’s possible that problems could occur, leading your doctor to
decide a c-section is necessary. But if you show up prepared, healthy
and confident, those chances can be minimized. Here are some keys
to getting through the tough part successfully:
The right company. Today’s trend is to have many loved ones
with you in the delivery room for the event. While everyone
naturally wants to get in on the act, it may be better to have only
the people who can calm you and coach you through your labor.
This might be just your husband, a trained labor coach (doula) or
another loved one who has gone through childbirth classes with
you.
Room to move. Some new moms undergo Cesarean sections
because their labor “fails to progress.” This phrase is used to
describe the laboring mom whose cervix does not dilate to 10 cm
after a significant period of active labor. How can you help to avoid
this? Check with your doctor about the hospital where you’ll be
having your baby. Are you free to move and walk if you need to
during labor? Practices differ between health care facilities. Some
allow moms to walk, move around, or even take a shower – all of
which can speed up a stalled labor. Others require moms to labor
in bed, while connected to a fetal monitor. Consult with your
doctor and know ahead of time what to expect. Inform yourself
about all the options and choose what you feel is right for you.
Pack your bag. Shortly before your due date arrives, you’ll have
fun packing a small suitcase to bring with you to the hospital.
Don’t think you need to be a minimalist. You get to bring the
things that will make you feel good. How about scented body
lotion or massage oil? Bring your comfiest sweats. Bring your iPod
with soothing tunes. Bring a Nerf ball to squeeze. On the list of
items NOT to bring are – a large amount of cash or any valuables,
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and work. Don’t expect to answer emails or make business calls
from your labor room!
Ask questions. This is your baby and your body we’re talking
about here. If something seems strange or not according to what
you expected, ask about it. Nurses and doctors have so much on
their plate they often neglect communication with their patients.
Don’t be timid. When your labor accelerates, have your labor coach
be your advocate. Many childbirth education programs encourage
couples to develop a written “birth plan” that states their
preferences clearly.
Keep up the Kegels. This is the time to count your Kegels and
make your Kegels count. The good muscle tone that Kegels deliver
can be helpful during childbirth. Kegels improve tissue elasticity,
an important factor when you’re delivering your baby. Elastic
tissues stretch and rebound more easily, preventing vaginal tearing,
and reducing your chances of needing an episiotomy (a surgical
incision in your perineum).
The “Crowning Event”
Soon after you’ve passed the transition stage of labor, your baby’s head
will “crown.” This means that the top of his head will be visible
outside the opening of your dilated cervix, and will not disappear when
your uterus relaxes after a contraction. At this point, the finish line is
well in sight. Since an infant’s head is the largest part of his body, once
it has passed into the birth canal, the rest of his body can slip out
easily. You’ll be surprised at how quickly your work is done and your
baby is safe at home in your arms!
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Chapter 6 - Bringing it All Home
It’s hard to believe, but it’s over. You made it through. The nine
months that seemed like forever are now history. Your hormones are
in recession. You’re exhausted, but happy. Life has changed forever.
Your new baby adds a new dimension to everything. The way you
look at life is not the same. You’re full of anticipation with every new
day, because every day your baby is growing and changing.
Your Early Recovery
Bringing a new child into the world is definitely a life-changer. Most
moms-to-be are very focused on the birth of their child, and only after
baby arrives do they begin to realize it’s only the beginning. When you
and your husband bring baby home, you suddenly realize you’re on
your own. This is a little human being you have here, and it didn’t
come with an instruction manual!
There’s really no way to really prepare for the impact of having a new
child, but if you and your husband realize it will be challenging, and
are ready to reach out to family and other resources for help, you’ll
have a leg up on the situation. Mental and emotional preparation are
just as important as preparing the layette.
For you, pregnancy and childbirth could be compared to running a
marathon. Now you’re past those hurdles, but a great deal of physical
stress still awaits you in the coming weeks and months. You’ll face
disrupted sleep while your baby is nursing and the two of you are
adjusting to wake/sleep schedules together. New moms often become
exhausted, and anxiety over being a new parent adds to the fatigue.
Expect to be tired, and don't be upset with yourself about it. Try your
best to resist catching up on chores when your baby is napping. Use
this time to catch some rest yourself. For a speedy recovery from the
physical accomplishment of childbirth, try to sleep at least one to two
hours during the day for the first two to three weeks. Call on your
husband, a friend, or relative to take care of the baby during this time.
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If you can do so comfortably, take baby to bed with you at night to
nurse. If you are bottle feeding, either with breast milk or formula,
your husband can help with night feedings.
Make sure you have some help available when you come home, ideally
for the first two weeks. Especially if you had a Cesarean delivery, you
will need as much rest as possible until your incision heals completely.
While you’re healing, make sure you lift your baby slowly, keeping
your arms close to your body, so that you put minimal strain on your
stomach muscles.
Even if you had a normal delivery, you may need time to recover from
an episiotomy or any vaginal tearing. Usually an episiotomy will heal
within seven to ten days. Warm sitz baths and heat lamps (at a safe
distance) will ease the pain while you are healing.
Don’t be too concerned with your appearance at first. Remember, it
took nine months for you to evolve into your nice rotund shape, and it
will take time to get your body back into its previous shape. One of
the biggest challenges of early motherhood can be finding the time
(and the energy) to brush your hair once a day! If you can find the
time, a fresh, easy-to-care-for haircut will boost your morale.
Treat yourself to a few new clothes that fit the body you’re in now.
Don’t go for a new wardrobe – with a little determination, you’ll be
back to your normal shape, and your pre-pregnancy wardrobe, soon!
As soon as you get the go-ahead from your doctor, begin gentle
exercise. Don’t be too ambitious – if you try to do too much too soon,
your body and your baby will suffer. Be as gentle on yourself as you
are on your new little one!
If you had a "normal" vaginal birth without complications, you may try
to tighten kegel muscles within a few hours of birth. Regaining control
of these muscles is a significant activity and can actually encourage
blood flow to the whole pelvic floor. Pelvic tilts can be added during
the first week or so. If you feel up to it, you can begin walking 10-20
minutes every other day, a week or two after delivery--providing your
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practitioner approves. Often this gentle increase in activity creates the
additional energy necessary to complete the healing process and get
you started.
Here are a few easy exercises to get you started firming and toning the
muscles that have been stretched out. Doing these regularly will
strengthen your lower back, flatten your stomach, and improve your
posture.
Lower Abdominals -
While lying comfortably on the bed or floor, take a slow, deep breath
to fill up your lungs. As you breathe out, gently tighten and draw in
the muscle below your belly button, towards your spine. Hold for five
seconds, then gently release. (Do not hold your breath while doing
this exercise!)
Pelvic Tilt -
Lie on your back with your knees bent and your feet flat on the bed or
floor. Breathe out and draw in your stomach while flattening the small
of your back into the bed/floor. Hold for a few seconds, then relax.
Repeat several times to produce a rocking movement.
Bent Knee Fall Out -
Lie on your back with your knees bent. Straighten one leg. Brace your
stomach muscles and slowly drop the bent knee out to the side as far
as is comfortable. Keep breathing normally. Return the knee to the
start position and relax your stomach muscles. Repeat with the other
leg.
Leg Slides -
Lie on your back with your knees bent. Straighten one leg. Brace your
stomach muscles and slowly slide the bent knee out along the floor to
straighten it (keeping your heel in contact with the floor). Maintain
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the tension in your stomach muscles and bring the leg back up to the
starting position. Relax, then repeat with the other leg.
Pilates "Hundreds"-
Lie on your back with your knees bent. Breathe out and draw in your
stomach while flattening the small of your back into the bed or floor.
Slowly bring one knee in towards your chest until your hip reaches 90
degrees. Return the leg to the starting position and relax your stomach
muscles. Repeat on the other side.
The first few weeks home with a new baby are precious and
exhilarating. Your heart will swell with more affection than you ever
thought possible for this new little child. It’s normal, though, to be a
little discouraged when you look in the mirror. Your belly may be
flabby and loose, and stretch marks may be visible on your sides.
You’re likely wondering exactly how much of this excess weight is
going to be left behind (or left on your behind)?
The reality is that you have gained up to 40 pounds - not an
unreasonable amount for a healthy pregnancy. The baby you
produced weighed between 7 and 8 pounds. At least another 5 came
off in water and afterbirth. So, rounding up to a generous 15, that still
leaves you carrying 25 pounds more than when you started out. Say
breastfeeding melts off ten pounds in the next few months, you’re
still there holding 15 pounds of excess you. It’s on your face, in your
thighs, your belly and your butt. For now, you’re still climbing into
your maternity clothes, although that oh-so-mesmerizing baby bulge
is no longer there – now it’s a mom-bulge.
The reality is that having a baby changes your body, period.
Nevertheless, every new mom can take control of those changes. You
may not recover your actual pre-pregnancy figure, but you can
enhance the curvier one you've been given!
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Are You Ready for Exercise?
Don’t give in to the temptation to get to active too soon. Give your
body plenty of pampering in the first weeks after childbirth and let it
heal well. It’s just done a marathon of its own, and needs quality
recovery time. Some new moms make the mistake of pushing too
fast, and then suffering consequences. Getting it back quickly means
knowing when to stop. Be cautious but don’t be timid.
According to the American College of Obstetricians and Gynecologists,
it’s ok to gradually begin exercising when you feel up to it. But your
doctor may suggest that you wait until your six-week checkup so he or
she can see how you're doing first.
If you exercised during your pregnancy and had a normal delivery, you
can safely go back to your pregnancy workout — or at least light
exercise like easy as walking, modified push-ups, and stretching —
after at least a month of rest and recovery. If you had a c-section,
expect to wait at least six to eight weeks before doing any exercise.
However, walking at an easy pace is good for you. It promotes healing
and helps prevent complications such as blood clots.
If you weren't active during your pregnancy, or tapered off your fitness
routine as the weeks went on, start slowly and check with your doctor
or midwife before you begin exercising. Remember that your joints
and ligaments will still be loose for about three to five months, so
watch your step to avoid spills.
Starting gradually and slowly working up to sustained activity will
produce your best results. Keep in mind that your body expanded
slowly, undergoing extraordinary transformations from conception to
birth. Your full recovery will take anywhere from 9 to 12 months.
Before starting any exercise program, check with your doctor. Here
are some important factors to consider:
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Prior fitness level: In general, the more fit a woman is going into
childbirth, the easier her recovery will be, and the faster she’ll be able
to return to activity. For example, if you had to be pulled off the tennis
courts during your third trimester, you may be ready to volley again
weeks, even months earlier than those of you who considered
hammock swinging a competitive sport. Don’t be hard on yourself.
Where you happen to fall on the fitness scale is nowhere near the most
important factor in your new life as a mom!
The ease or difficulty of your labor and delivery will be a critical
element to consider as well. Length of labor, type of birth, health of the
baby and complications are just a few. Do not underestimate the
amount of time you need. Jumping back into high intensity activity too
early can have serious consequences that only frustrate your full
recovery. It’s a good idea for most women to wait until their six-week
postpartum checkup to receive a go-ahead from their doctor or
midwife.
Your baby's disposition will play a role in how soon you return to
exercise. If your a baby sleeps a lot, you’ll be able to get some regular
sleep yourself, and your energy and motivation will return sooner. A
fussy or colicky baby will mean you get less rest, and may need more
time to recover. Caring for a high-maintenance baby may be one of
the biggest challenges you'll ever face, but take courage! Your child
may be meant for great things!
Finally, before you grab your gym bag and head out, it is critical that
your body is sufficiently healed. The blood discharge of childbirth,
(called locia) should be completed or be very dark and very minimal.
Gentle walking should not cause an increase in red bleeding, but if it
does, stop activity for a few days and consult your physician or
midwife if it continues.
If you had a c-section you should be healed to the point that you can
extend your hands over your head with little or no discomfort. If you
had an episiotomy, it should be well-healed. Pelvic relaxation should
have lessened, and there should be no leaking of urine when you
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cough or sneeze. If you are nursing, your milk production should also
be stable and sufficient for your baby’s appetite. If it isn’t, you may
need more rest.
If you had a normal vaginal birth without complications, you may try
to tighten your kegel muscles within a few hours of birth. Regaining
control of these muscles is a significant activity and can actually
encourage blood flow to the whole pelvic floor. Pelvic tilts can be
added during the first week or so. If you feel up to it, you can begin
walking 10-20 minutes every other day, a week or two after delivery--
providing your practitioner approves. Often this gentle increase in
activity creates the additional energy necessary to complete the
healing process and get you started.
With the unceasing and ever-changing demands of motherhood, the
challenge will always be to find the time to fit exercise into your life.
Those who say "just do it" have probably not had a baby recently. They
haven’t been up all night with a crying baby or spent long hours
feeding, wiping and consoling. Finding ways to keep your humor, to be
creative and flexible and to have fun with fitness is a must! Do what
you can, and remember that whatever you do will always be good
enough.
Go easy on yourself, but also do try to “get going.” Even though it
seems like a daunting task, conquering the “baby weight” during the
first six months of your child’s life may be your best bet for a number
of reasons. Studies show that postponing getting back in shape
makes it more likely that the extra ten will stick around for a long
time. Here’s why:
You know those hormones that made you crazy during pregnancy?
Like when you went to that movie and cried (like you usually do),
only this crying lasted for 2 ½ hours. Like the way you went into
emotional upheaval when you couldn’t download your best friends’
travel photos. Like the way you became a basket case when your
father-in-law said, “Please pass the cheese.”
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Your body is a hormone machine which has just done one of the
biggest jobs of its life. Those hormones are still in action. Your
biological clock is set to ready your body for a new burst of
childbearing (even if it’s not in your plans). If you can “ride the
wave” of the hormonal tide by getting fit now, your body will
respond with cooperation. It will back up your efforts with increased
metabolism and energy. This is part of the reason breastfeeding
helps in the effort. Nursing stimulates hormone production and tells
your body to keep going.
The longer you wait to get started, the more your metabolism will
slow down and the more your body will accept those new fat deposits
as its own. The longer they stick around, the harder they will be to
lose. If your health is good and your recovery is normal, you should
be able to get going quickly. Here are a few more things to keep in
mind:
Your little clothes are a great incentive. The longer you
wait, the more likely you are to get rid of your pre-baby clothes
and fill your closet with things you can actually put on.
Eventually, they’ll be out of style, and you’ll have missed their
wearing power. Imagine yourself zipping up your jeans, with
room to spare. It’s a great feeling!
Getting active is good for you and your baby. Physical
activity and a healthy diet make you a better mom, at any
weight. Resist the temptation to become sedentary. It can put
you in a negative spiral. The more you “veg out” the more you
don’t want to move. Exercise causes your brain to release those
great-feeling endorphines, which will beat back post-baby
blues. You’ll feel better all over.
Your baby needs good food. Especially while you’re
breastfeeding, your baby is eating what you’re eating. You
know what’s good for you. A balanced, healthy diet will
nourish baby and you, and will maximize your healthy weightloss
potential.
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Beating the “Baby Blues”
Having a baby is both exhilarating and exhausting. It brings much joy,
and also challenges you in ways you never expected. Soon after giving
birth, many women go through a period of feeling weepy and moody.
You may be blessed with a beautiful baby, a loving husband and
supportive friends and family, yet still find yourself crying over things
that usually wouldn't bother you.
Within the first two to three weeks postpartum, such symptoms are
known as the "baby blues" or "postpartum blues." The blues affect 60
to 80 percent of postpartum women, who often find themselves
exhausted, unable to sleep, or feeling trapped or anxious. Your appetite
can change (you might eat more or less), or you might feel irritable,
nervous, worried about being a mother, or afraid that being a mother
will never feel better than it does during this down period. All these
feelings are normal during the first couple of weeks after childbirth.
Your body goes through radical changes after you give birth, and these
can cause the baby blues. The hormones that kept you strong and
stable during the last phases of pregnancy are in rapid recession. The
new sense of responsibility that comes with a baby can be
overwhelming, and the reality of what you have ahead of you really
doesn't hit until these first few days at home.
The baby blues are not an illness, and they will go away on their own.
No treatment is usually necessary other than reassurance, support
from family and friends, rest, and time. Sleep deprivation can
exacerbate the blues, so make an effort to rest whenever you can. Even
a ten-minute catnap can leave you feeling refreshed.
More serious than the baby blues, postpartum depression affects 10%-
25% of new moms and may cause mood swings, anxiety, guilt, and
persistent sadness. Your baby may be several months old before
postpartum depression is diagnosed, and it's more common in women
with a history of depression, multiple life stressors, and a family
history of depression.
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People often confuse the baby blues with postpartum depression
because they have common symptoms. So how do you know whether
you're going through the baby blues or a real depression? If you're in
the first couple of postpartum weeks, expect some emotional upheaval.
If you have a history of depression, if there's depression in the family,
or if symptoms — such as or an inability to take care of the baby or
yourself — are particularly troublesome, you need treatment. If you
continue to feel this way beyond two to three weeks postpartum, you
should call your doctor and seek professional support.
Healthy Eating for a Nursing Mom
If you were a healthy eater before your pregnancy, you have an
advantage now. If you weren’t, you should consider having a fresh
start now. Every mom wants her child to be a healthy eater, and you
will be the primary role model in your home. Your foundation for
post-pregnancy weight loss also has to be a healthy diet. In the past,
you may have lost weight in less than healthy ways – but you can’t do
that now. Especially if you’re breastfeeding, your baby needs the best
nutrition you can give, and that starts with your diet.
This doesn’t mean, however, that you can’t lose weight now. You need
to eat, but you must learn to eat smarter. The right foods can
become your allies in your battle against the baby-bulge. Some smart
tips from the latest weight-loss research will empower you to eat for
health and weight loss.
For starters, begin to think about the source. How much of the food
you eat is in the state in which it began? For example, are you more
likely to choose grapes or grape juice? If you buy a breakfast cereal, do
you go for the processed, refined sugary variety, or do you choose
cereals with whole grains?
This doesn’t mean that you need to munch on a twig or only eat nuts
and berries, you simply need to increase the proportion of the food you
eat that comes from whole, natural foods.
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With every new decade, there grows a larger gap between the food we
eat and its source. Children today need to be taught that milk comes
from cows. After all, how many American pre-schoolers have actually
seen a cow?
We all know that the amount and variety of processed food is increases
all the time. Designer nutrition bars are probably the most
outstanding example. Who needs to eat a meal when you can grab
everything you need in a food bar? It’s true that most energy bars have
good ingredients and some added vitamins, but relying on them
regularly to substitute for a meal is probably not a good idea.
The essential rule for healthy eating and long-term weight loss is not
that much of a mystery, it’s just not always easy to live by. It can be
summed up in one word - balance. Much of the processed food that
is so easily available in our grocery stores can lead to weight gain
because it violates this basic rule. The sugars and carbohydrates in
processed food are not that bad in small quantities, but our sugary,
starchy foods give us mega-doses of refined, purified carbs.
Have you noticed how much you crave sugar after you’ve just
overdosed on it? Have you ever wondered why sweets are so
irresistable? The reason is that the condensed, overpowering
sweetness in these foods is like a drug to your digestive system. It’s
kind of like an injection of sugar into your bloodstream that throws
your hormones into high gear and then leaves you wiped out and
craving more.
Try to keep your diet as healthy now as it was during pregnancy.
Continue to choose whole foods over refined foods whenever you can.
Keep eating those healthy fats like avocados, flax seed oil, almonds and
cashews. Eat high quality red meat if you like it for iron. Keep your
calcium levels up with dairy products – try yogurt or kefir if dairy
causes digestive problems for you or your baby.
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Chapter 7 - The Magic of Six Weeks
When six weeks have passed after your baby’s birth, you’ll have your
last maternity doctor’s visit. Most moms feel well-recovered at this
point, and are ready to get back to their pre-pregnancy routine. (If
you’ve had a c-section, you’ll need a little longer.) Your doctor will
check you out thoroughly, and talk with you about your emotional
well-being. This is the time to ask about exercise. Be specific and let
your doctor know exactly what type of exercise you want to do, and at
what intensity.
Your Post-Baby Body
As excited as most new moms are about the birth of their baby, they
are usually a little disappointed with the body that’s been left behind.
Your round, voluptuous body seemed beautiful while pregnant but
seems like bread dough after childbirth. To make matters worse, most
new moms don’t have the time to go to the gym or join an exercise
class, and shouldn’t be dieting if they are breastfeeding. Your body
has undergone a tremendous amount during pregnancy, so the last
thing you should do is deprive it of precious nutrients. But there is still
hope!
Your ideal postnatal workout should begin lightly, focusing on walking
and stretching. These are both activities you should be able to begin
safely at six weeks after birth. Eventually, you’ll be able to do specific
exercises for your abs, arms, gluts, chest, upper back and legs. Weight
and circuit training can be incorporated later.
Be aware that having a baby changes your body, period. Nevertheless,
every new mom can take control of those changes. You can trim and
you can tone. You may not recover your actual pre-pregnancy figure,
but you can enhance the curvier one you've been given!
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S-t-r-e-t-c-h Your Way Slim
We take part in aerobic activity to improve our cardiovascular
endurance and burn fat. We weight-train to maintain lean muscle
tissue and build strength. Those are the two most important elements
of a fitness program, right?
Actually, there are three important elements. Often neglected is
flexibility training. That neglect is regrettable, because flexibility
training:
Allows greater freedom of movement and improved posture
Increases physical and mental relaxation
Releases muscle tension and soreness
Reduces risk of injury
Some people are naturally more flexible. Flexibility is primarily due to
one's genetics, gender, age and level of physical activity. As we grow
older, we tend to lose flexibility, usually as a result of inactivity rather
than the aging process itself.
The less active we are, the less flexible we are likely to be. As with
cardiovascular endurance and muscle strength, flexibility will improve
with regular training.
Before stretching, take a few minutes to warm up as stretching cold
muscles can cause injury. Begin with a simple, low-intensity warm-up,
such as easy walking while swinging the arms in a wide circle. Spend at
least 5 to 10 minutes warming up prior to stretching.
When performing any stretch:
Start each stretch slowly, exhaling as you gently stretch the
muscle.
Try to hold each stretch for at least 10 to 30 seconds.
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Avoid these stretching mistakes:
Don't bounce a stretch. Holding a stretch is more effective and
there is less risk of injury.
Don't stretch a muscle that is not warmed up.
Don't strain or push a muscle too far. If a stretch hurts, ease up.
Don't hold your breath.
Fitting stretching into a tight schedule-
Time constraints keep many people from stretching. Some complain
they just don't have time to stretch; others hurry out of their fitness
classes before the cool-down exercises are completed.
Ideally, at least 30 minutes, three times per week, should be spent on
flexibility training. But even a mere five minutes of stretching at the
end of an exercise session is better than nothing. And all aerobic
activity should be followed by at least a few minutes of stretching.
Here are some tips for fitting stretching into an overstuffed schedule:
1. If you don't have time to sufficiently warm up before stretching,
try doing a few stretches immediately after a shower or while
soaking in a hot tub. The hot water elevates muscle temperature
enough to make them more pliable and receptive to stretching.
2. Try a few simple stretches before getting out of bed in the
morning. Wake yourself up with a few full-body stretches by
pointing the toes and reaching the arms above your head. This
can clear your mind and help jump-start your morning.
3. Take a stretching class such as yoga or tai chi. Scheduling a class
will help you to stick with a regular stretching program.
Slow stretching exercises can help you get your pre-baby shape back,
while keeping you relaxed and tranquil at the same time. Along with
some light aerobic activity, try to do these four stretches every day for
ten to fifteen minutes. Find a time when it’s easy to do these. It
could be in the evening while watching television, or just before bed.
If you find it difficult to do all the exercises at one time, try fitting in
two exercise periods of roughly five minutes each.
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Dog and Cat Stretch
Begin on all fours. Inhale slowly. Lift your head, keeping your back
straight or arching slightly (do not strain). Then exhale, round your
back, tighten your abdominals, tuck in your head and buttocks.
Repeat the sequence eight times. This exercise strengthens the back
and abdominals.
The Bridge
Lie on your back with your knees bent and your feet flat on the floor.
Inhale as you tighten your buttocks and raise your torso up, so that
your back is in a straight line. Then exhale, lowering your back,
vertebra by vertebra. Repeat sequence five times. This exercise helps
develop a strong back and abdominals.
The Tilt
Sit upright with your knees bent, feet flat on the floor, your back
straight, and your arms forward at shoulder level. Inhale, then exhale
and lean back halfway. Inhale again and sit up slowly. Repeat five
times. This exercise strengthens the back and abdominals.
Full Body Stretch
Stand straight with your arms raised, elbows slightly relaxed. Inhale
slowly, then exhale and bend forward, keeping your back straight.
Relax forward and let your arms hang gently. Inhale and slowly roll
up to a standing position, raising your arms above your head in a slow
stretch. Exhale and slowly lower your arms to your sides. Repeat four
times. This exercise is good for your thighs, hips, back, arms,
shoulders and neck.
As you grow stronger, you may want to add some resistance by
adding lightweight dumbbells. Be careful not to add weight too
quickly to protect your back muscles. Adding weights will tone and
firm your muscles, as well as burning more calories than the
stretches alone.
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Making Your Fitness “Fit”
A basic rule-of-thumb for every new Mom is this - The Simpler the
Better. You have probably figured out by now that almost anything
you begin is going to be interrupted by your baby’s constant demands.
For any plan to work in your new life, it needs to be short, quick, easy
to do and easy to integrate into your on-demand, ‘round the clock’ life.
You may be thinking, “How in the world does that work? I can hardly
get in and out of the shower between feedings, how am I going to fit in
exercise?”
The key to your success is in that little word “fit”. Imagine your new
life as a Mom as a puzzle. The pieces are spread out before you, and
your challenge is to fit it all together. The problems arise when we are
too impatient and try to put it together all at once. If you’ve ever
worked a big jigsaw puzzle, you know there is only one way to do it –
one piece at a time.
Motherhood is the biggest challenge your body has ever faced, and
most new moms are not prepared for the scale of the changes. First
and foremost, lack of sleep becomes a way of life for almost every new
mom. Before you had a child, no one ever woke you up in the middle
of the night demanding that you feed them or rock them for hours. No
matter how challenging your schedule was, you never had to operate
on a 24 hour clock, never knowing when you might be able to get an
hour or two of much-needed sleep.
Chronic sleep loss can really take a toll on your body. Without deep,
restorative sleep, your body’s natural healing functions can be
compromised, making you more vulnerable to illnesses and infections.
So what’s a tired Mom to do? First of all, cut yourself some slack.
Don’t increase your stress load by setting your expectations too high.
To be successful, your fitness program will need to be enjoyable and
simple enough that it fits easily into the flow of what you do every day.
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Do yourself a favor and drop your concepts about what “fitness” looks
like. You don’t have to invest in expensive workout clothes and a heart
monitor. You don’t need to necessarily abide by a rigorous, timed and
set schedule. Your baby’s not keeping much of a schedule, right?
Realistically, you probably won’t be able to, either.
What you can do is to start to recognize opportunities. Start to be on
the alert for “workout” possibilities that fit in with your mothering
tasks. No, that doesn’t mean you should start bench-pressing baby,
but it can mean you find lots of chances to give your body the exercise
it needs. Here are a few simple ways to get you back into your prebaby
shape:
• Pick Up the Pace (and Everything Else). To jump-start your
weight loss, get moving. Add a little extra ‘push’ to your
movements. When you need to pick something up off the floor,
try to remember to squat, instead of stoop. You’ll be doing your
back a favor, as well as working your leg muscles a litte.
• Ban the Problem Foods. Don’t allow the foods you can’t resist
into the house. Gently tell your family to eat their treats away
from home and not to bring leftovers in. No matter how strong
you feel at noon, late in the afternoon or evening those cookies
will just be too tempting.
• Don’t Skip Meals. Do you get so busy that you feel your child
breakfast and lunch but skip them yourself? This may seem like a
way to take off weight, but actually it backfires. You wind up
overly hungry, and more likely to overeat later. Small, evenly
spaced meals are better for your metabolism, and will keep you
feeling satisfied.
• Fight for Regular Exercise. As challenging is it seems, do your
best to fit thirty minutes of exercise into each day. Do a workout
video, push your baby in a jogging stroller, or get out on the bike
with a baby seat. Find a mom/baby exercise class. This can be a
great way to meet new friends with little ones the same age as
yours.
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Starting a moderate exercise program during the postpartum months
is beneficial in many ways. Regular exercise improves your immune
function and increases your body’s production of antioxidants. It will
help you sleep better at night and you’ll have more energy during the
day. A brisk walk does wonders for depression or anxiety. Exercise also
naturally suppresses your appetite for sweets and junk food and
increases your appetite for natural, nourishing foods.
Flexibility and muscular strength stave off uneven strain on the
skeleton that can lead to pain and injury over time. If your muscles are
strong and your joints supple, you are less likely to throw your back
out or injure yourself in some other way as you lift, bend, twist, and
maneuver through your day. And if you start easing into exercise in a
balanced and educated manner during the first postpartum year, the
transition into more strenuous exercise later – should you choose to
make that transition – is sure to be much smoother.
While some exercise is a very good thing for a new mom, doing too
much too soon can be harmful. This is especially true for women who
are low on the adrenal hormone cortisol. When you exercise, your
adrenal glands pump out cortisol to increase your heart rate and
breathing rate, and to increase blood flow to your muscles. As
explained previously, there is a significant drop in cortisol levels
postpartum. Going out for a run two weeks after giving birth will draw
on the tapped resources of your adrenals before they are ready, and
this will knock your recovering body out of balance. If laboratory tests
show that your cortisol levels are low, you should postpone all but the
most mild exercise until those levels return to normal.
You may have enjoyed an increased degree of flexibility during
pregnancy. Your joints will still be loose for the first few weeks
postpartum, and loose ligaments mean greater risk of injury.
Exercising too hard in those first weeks can also delay the healing of
episiotomy and cesarean incisions. If you hemorrhaged after giving
birth, you may be anemic, and you will need to build up your iron
levels for a while before you're ready to exercise.
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Unrelenting or recurring muscle or joint pain in the hips, legs, or back
can be related to the skeletal strain of late pregnancy and birth. If you
have this problem, you may need to visit a skilled chiropractor or
osteopath, who can assess any skeletal imbalances and correct them
Designer Fitness
The way to make this work for you is to be very creative. Imagine
yourself as your own personal trainer. Step back and look at your daily
life as a trainer would. If it was your business to teach people the
specific moves they need to make to workout and train their muscles,
you would watch what they do from that angle, right?
Assuming you have rested adequately and recovered from childbirth,
you can begin to look for “creative fitness” opportunities that are
hidden in your day’s activity. When you learn to maximize these
opportunities, you’ll ensure that you’re giving your body a great toning
and strengthening workout every day.
Use the environment. You don’t need a gym and you can take your
baby with you. The best exercise out there is walking. It’s something
everyone can do and you don’t need special equipment to do it. You
can put your baby in the stroller or in a baby carrier for your walks.
It doesn’t need to hurt. In fact, it shouldn’t. Your body needs lots of
energy to recover from pregnancy and childbirth and to take care of
your baby (especially if you’re nursing). Exercising at the right
intensity will give you more energy, not take it away. How do you
know if you’re working at the right level? Try the talk test. If you can
talk effortlessly to your baby, you are probably not working hard
enough. However, if you’re working so hard that you can’t sing the
ABCs to her, then you are working too hard. Find a good balance of
being just a little bit out of breath.
Any time is the right time. New moms don’t have to have a traditional
30-minutes, three times a week to workout. Just get active whenever
and wherever you can. Take a 10-minute walk here, do some push ups
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there, and before you know it you’ll have a workout. Get creative.
Figure out ways to turn your household chores into a workout. The
most important thing is consistency. Make a commitment to get active
regularly. And don’t forget the water! Eight glasses a day should be
your target, and if you are nursing, you’ll need even more.
Carrying a baby for nine months has put your body through some
extreme changes. But now that you have the tools to get back to the
physical shape you were in before pregnancy, you'll find it relatively
easy and very rewarding.
Ready to get started? Here’s a plan. Start with walking. If the weather
is nice outside, your newborn can go along with you or if you have a
treadmill at home, you can use it. But pace yourself. You're not looking
to run a marathon and you don't want to do yourself injury.
Don't exceed a 2.5 speed on your treadmill. Don't go for the inclines.
Set your timer for 15 minutes – no longer. If you can do that for a
couple of days and you're feeling pretty good about it, increase the
time to 20 minutes. After a week or two, you can pick up the pace and
add some deep stretching. Hold off on lifting weights and other weight
bearing exercises for a little longer.
If at any time you feel light-headed or experience pain in your legs or
your side, pause, rest for a minute, and get your breathing under
control. Everyone is different and everyone heals at different rates.
Slow and steady is your best bet. This will reduce your chances of
injury and setback, while allowing you to build up your energy and
strength as your body adjusts to the demands of parenthood and
breastfeeding.
Remember that success is not completely dependent on how
fastidiously you diet or exercise. In fact sticking to a 'perfect' formula
day in and day out over weeks and weeks will in most cases
eventually stop working altogether. Instead weight loss and body
shaping is about being consistently motivated to stick to a few simple
lifestyle principles and to introduce changes when they are necessary.
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Being faithful to 'the necessary choices' requires you to hang in there
and follow through even when the going gets tough.
As you and baby are able to get out more and keep a routine, think
about joining (or rejoining) an exercise class. A special class for new
moms is ideal. In a group, you’ll have the support, advice, and caring of
women facing the same challenges you are. Although you may not do
all the exercises in the class during your first weeks of attendance,
getting out of the house, organizing your schedule, and being with
other mothers can provide value beyond the benefits of the exercises
themselves.
During the first weeks and months after childbirth, you will realize
that your fitness and weight issues are very much linked to the lifestyle
you choose in your role as a new mom. Because of the demands of
motherhood, it’s always tempting to give in to exhaustion and
abandon schedules and timetables, but doing this can make you
sedentary and lead to isolation. You’ll find that your mood, your
physical energy and your weight are to a great extent linked to the
effort you put in to planning your day, staying active, and staying in
contact with the outside world.
Fitness on a Budget –
Don’t give in to thought that fitness for you now has to come at a high
price. One secret you won’t see on an infomercial is that you don’t
have to buy an expensive gym membership or pay installments on a
pricey piece of home exercise equipment to get a great workout.
It is worth the investment to buy a few exercise accessories that will
maximize the value of your exercises. But if you’re careful about it, you
can easily spend less than $100 for a mini “home gym.”
A good place to start is with a fitness ball. These deflatable balls,
which come in a range of sizes, cost less than $50 at most major sports
retailers. Next, get yourself a resistance band set in a rainbow of
colors. This should cost you under $30. With these two simple
implements, you can challenge your balance and coordination, firm
and tone your muscles, and improve your overall stamina and
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endurance. Add in an exercise DVD that fits your style, and you’re still
looking at less than $100. If your budget can stretch a little further,
invest in some small free weights or dumbbells to make your aerobic
workout more effective.
Of course, this doesn’t mean you should shun exercise equipment or
gym memberships. Both of these fitness alternatives work well for the
right people at the right time. Before making a big investment, just
ask yourself honestly how likely it is that your fitness club membership
card will stay in your wallet, and your new treadmill will sit in a corner
collecting dust. No matter how strong you think your determination
is, your days as a new mom are going to be busy, unpredictable and
sometimes exhausting. You may feel like you’ve had an aerobic
workout before you and your new baby ever make it to the fitness club!
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Chapter 8 - Fun & Games: The Early Months
The early months with a new baby go by fast. In just three to four
months, your baby will be holding her head up, smiling at you and
studying your face intently with her eyes. By the fifth or sixth month,
she’ll be sitting on her own and possibly starting to crawl.
These months hold precious bonding opportunities for you and your
baby. The beginnings of language take place as your child listens to
the sounds and patterns of your speech. New moms spontaneously
“play” with their babies with the “baby talk” that makes their little ones
smile and laugh. The more face-to-face time you have during these
weeks, the better. No one can replace you in your baby’s life. You’ll
enjoy the play as much as she does!
Try to find fitness opportunities that keep you engaged with your baby.
An obvious example is to have her ride face to face with you in the
stroller or shopping cart. Your baby gets a ride, you can interact with
her, and you get some walking in. Choose a stroller that’s convertible
and allows baby to face you now and switch to facing front later.
It’s also fun to incorporate baby into some exercise moves that will
help you regain your pre-pregnancy shape. Put on some music you
enjoy and try this mom-baby fitness routine. You’ll both have fun!
Curl-backs:
Sit on the floor or a mat with your legs extended and baby on your lap
facing you. Rest baby’s head comfortably on your slightly-bent knees,
and let her grasp your wrists. Tilt your torso and head back and forth
to the music to get a good ab workout.
Airplane ride:
Lie on your back and bend your knees to your chest. Rest baby on
your lower legs (shins) and grasp her arms and shoulders gently but
securely. Raise and lower your lower legs gently to give baby an
“airplane ride”.
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Kiss-the-baby crunches:
Keeping the same position as the airplane ride, bring your knees to
your chin and raise your head to give baby a kiss as you lift your head
and workout your abdominal muscles.
Baby leg lifts:
Lie on your back with your knees bent and your lower legs at right
angles with your upper legs. Let baby lie comfortably on her tummy
on your lower legs, facing you. Hold baby securely with your hands.
Gently raise and lower your feet and calves to give baby a little ride.
Horsey ride:
Lie on the floor with your knees bent and your feet flat on the floor.
Seat baby comfortably on your stomach, holding her securely. Raise
and lower your lower torso into a “bridge” position, to give baby a
“horsey ride”.
Flying baby:
Again while lying on your back with your knees bent, raise and lower
baby with your arms as though “bench pressing”. (Please note: Only
do this exercise when your child can hold her head up by herself.)
Kiss the baby push-ups:
Lay baby on her back on your mat, and do knee push-ups while faceto-face
with her. She’ll love watching your face go up and down. Give
her a little kiss when you lower your chest to the floor.
Leg extensions:
Sit on the edge of a chair with both knees bent and your feet flat on
the floor. Have baby sit facing you on one shin. Hold his hands
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securely in yours. Straighten the leg that baby is sitting on. Repeat the
exercise with your other leg.
Always remember that these exercises should be fun for both of you. If
you feel insecure about any of these moves, don’t do them. Some of
them may not be appropriate for your child until she is older. If your
child ever seems uncomfortable or unhappy during the exercises, it’s
time to stop.
Watch Your Steps
Are you familiar with “Ten Thousand Steps for a Healthier Life”? This
concept was first popularized in Japan. The Japanese lead the world in
the concept of multi-tasking. Japanese society is fast-paced and hardworking.
The 10,000 steps concept came out of a desire to work fitness
into a person’s daily routine, merging exercise seamlessly into normal
activity.
For most people, 10,000 steps per day is around five miles worth of
walking. This may seem like a lot, but if you add together all the steps
you take from the time you get up until the time you go to bed, you
might be surprised. The trick is in discovering the approximate
distance you are walking now, and then finding creative ways to
increase your distance.
All you need to get started on a 10,000 steps fitness program is a simple
pedometer, an inexpensive device you can find at any sports
equipment store or any retail outlet that sells sports equipment.
Outfitted with your pedometer, you can begin to monitor your daily
step total. Clip on the pedometer first thing in the morning and wear
it until you go to bed. Do this for a few days to get a good average
number of your total steps. Try to track typical days, including both
weekdays and weekends. If you're like most people, this number will
be well below your eventual goal of 10,000 steps a day, but don't lose
heart.
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After you know about how many steps per day you take, set a target
around 500 steps above that. For example, if you're currently walking
around 3,200 steps a day, your new goal is 3,700. Spend at least a week
at that number of steps before increasing your goal again. If you still
feel it's a strain to reach your goal, work at it another week before
increasing. Improving your overall health and fitness is a gradual
process, and taking things too quickly can lead to injury, so don't
increase more than 500 steps per week.
Try to spread your walking out as much as possible. You may get off
track (and see fewer benefits), if you wait until late in the day to work
in most of your steps. So, for example, if your goal is 6,000 steps a
day, then try to complete about 3,000 by early afternoon. Keeping
yourself on track throughout the day will help prevent injury and
keep you from feeling overwhelmed and discouraged.
You can actually count how many steps you take in ten minutes of
walking to estimate your speed. (Or count for 20 seconds, and
multiply by three.) Or let your pedometer do the heavy lifting – it will
count how many steps you take in exactly ten minutes of walking.
Divide the step total by 10, and you have your average steps for one
minute. Then roughly estimate your speed from the following table.
Steps/Minute Steps in 20 seconds Approximate speed
(mph)
Benefits
110-120 40 3 mph Health
125-135 45 4 mph Weight loss and
health
145-155 50 4.5+ mph Fitness, weight
loss and health
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Reaping the Benefits
Depending on the length of your stride, 10,000 steps is about four or
five miles, so reaching that goal is a significant accomplishment. You'll
be burning more calories and toning muscle, and both can lead to a
trimmer figure. Even better, you'll be getting the cardiovascular
exercise that doctors recommend, reducing your chances of many
health problems.
Here are some easy ways to increase your daily steps:
To add 100 steps:
Do jumping jacks, jump rope or just walk around the house for
the length of a TV commercial break.
Calm an unsettled baby by walking through every room in your
house (twice, if it’s small).
Go get the mail, take out the trash, bundle up the recyclables.
Pace – don’t sit – while talking on the phone.
Push the stroller down every aisle In the grocery store, even if
you don’t have to.
To add 1,000 steps:
Pick up the pace even more by adding some power walking to your
daily routine. Your baby can join you for most of these:
Walk, rather than drive 10 minutes (or more), to a friend’s
house for a play date.
Vacuum two or three rooms, vigorously.
Intentionally park at the end of the mall farthest from where
you’re going.
Load up the stroller and walk briskly to a corner store for the
newspaper, milk or bread.
Take a quick stroll rather than sitting down for a mid-morning
snack.
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Walk Like a Yogi
To add relaxation benefits to your workout, try yogic walking. Sound
strange? It’s not really. Yogic walking simply means striding in
natural rhythm with your breathing. You don't have to pant in order
for your footsteps to hit the ground at speed. Instead, slow your
breathing down and take long, deep breaths and match your pace to
them. Walking this way calms your mind, relaxes you, and increases
your energy.
If you are doing yogic walking outside, walk to a four count. Take four
steps for each breath and let your arms swing freely. (If you’re pushing
a stroller, don’t worry about swinging your arms.) Concentrating on
the coordination of your arms, legs and breathing helps to clear your
mind. Yogic walking can be of benefit even if you don’t get up to the
ideal 60% of your resting heart rate.
Later, when your little one can walk, let him toddle along with you and
match your pace to his. Choose a route that takes you away from busy
streets. Again, the focus is not on speed - it's on relaxation and mental
clarity. Older kids still enjoy a stroller ride, so if your 2 year old doesn't
want to toddle, take the stroller and let them enjoy the scenery while
you let your mind relax.
If the weather isn't friendly or you can’t get outdoors, chart a circular
path in your house. Walk slowly along your path and watch your feet.
Focus on putting one foot in front of the other in perfect precision
rolling from heel to toe. Walk slowly for about 10 minutes, breathing
long, deep cleansing breaths. The more you slow down, the more
relaxed your mind and body will be.
In the end, the best workout for you will be the one you design
yourself. You and your baby will develop your own personal rhythms
as the weeks go, and what works for someone else may not work for
you. If you have a bad day, eat the wrong things and get no exercise,
don’t depair. Get some rest and start tomorrow with a fresh, positive
attitude!
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The Challenge of Motivation
It’s one thing to start an exercise program, yet quite another to keep it
going! If your plan is to exercise when your baby is sleeping, there may
be days when what you really need at naptime is extra rest. Don’t
worry if your regularity isn’t perfect, or if things don’t go the way you
planned. Stay positive and go forward. Here are some practical ways
to jump-start your motivation.
Decisions, decisions
Make a clear decision that now is the time to get started. Once you've
made such a decision, the steps for follow-through will fall in line by
themselves. Remember, emotion follows the action so if you don't feel
particularly motivated, start acting like you do. The rest will follow.
Motivation builds as a result of our decisions and subsequent action.
First decide, then take action.
Feel a Little Dissatisfied
It’s human nature to not work hard at something unless we’re a little
dissatisfied. This doesn’t mean negativity, it just means knowing you’d
be happier with a change. The more unsatisfied you feel about your
current fitness, the more energy you can build up behind you to get
moving. Use where you are as a reference point from which to
visualize where you would like to be. When you progress toward your
fitness goal, you’ll gain energy and confidence to keep working at it.
Pick a “Driver”
Find something to focus on as your 'personal driver'. This can be
anything that excites or inspires you. It might be an image that
reminds you of your goal, or a reward you plan to give yourself for
success. A visual image can be a powerful tool. Cut a motivating
picture out of a magazine or print something out and put it
somewhere you will see it often. The fridge is an ideal place.
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Baby Needs it, Too!
Did you know that babies need exercise, too? Research has shown that
babies in movement programs talk earlier, have better appetites, sleep
more soundly, and have earlier motor development than babies who
are not exercised. Infant movement also accelerates the development
of coordination and agility and enhances flexibility and strength.
And you don’t have to leave home, enroll in a class, or hire an expert to
give your baby exercise. It’s easy to learn a simple movement routine
for your baby that will give her body some beneficial daily exercise.
Here are some fun movements you can try with your baby:
Before you begin, prepare a soft place to lay your baby, such as a mat
or a folded blanket. Keep the sessions short – 20 minutes should be
plenty of time. Pay attention to your baby’s cues – if he is crying,
hungry, tired or agitated, the session should stop. Don’t exercise your
baby just after he has eaten.
Play music, or talk and sing to your baby while you’re moving. Have
fun! This routine should be playful, not mechanical. Adapt the
exercises to the age of your baby. If your child is too young to hold up
his head, for example, hold him with his head supported.
Be sure to NEVER force any of these movements. If baby seems
unhappy or uncomfortable, stop what you are doing and let him rest.
If you are both having fun, repeat the exercises 5-10 times.
Chest Stretch –
Sit on the floor on the blanket or mat, with baby facing you
comfortably on his back. Stretch your legs out so that baby is
encircled between your legs. Let baby grasp your thumbs with his
hands, then gently bring his arms out wide. Then gently bring his
arms across his chest for a little hug.
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Opposite arm to leg stretch –
Hold baby’s left hand with your right hand and his right foot with your
left hand. Bring his arm down and his leg up until hand and foot meet.
Repeat with the opposite arm and leg.
Bicycle –
Hold your baby’s legs in your hands. Gently move his legs back and
forth in a pedaling motion.
Leg Over Stretch –
Again hold your baby’s legs in your hands. Gently cross baby’s left leg
over his right leg (his hip will probably come up off the mat). Return
to the starting position and repeat by crossing the right leg over the
left leg.
V-Legs –
With baby’s legs in your hands, lift up his legs gently, as you do when
diapering. Slowly separate his legs to form a “V”.
Toes to Nose Stretch –
Hold your baby’s feet and gently stretch his legs toward you, then
bring his toes up toward his nose. Some babies will not be able to
reach their nose – don’t force it.
Baby Sit-Ups –
Cradle baby’s head comfortably in your hands. Slowly pull him up into
a semi-sitting position. (Be sure not to let baby’s head fall backward.)
Slowly lower him back down to a lying position.
Remember, these movements should be fun for both of you. If baby
doesn’t like a particular movement, don’t do it. This is also a great way
for Dad and baby to have fun together!
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Chapter 9 – Flexible Fitness
In order to become a part of your daily routine, your fitness program
must be flexible. We all know the pitfalls of dropping off from an
exercise program for even a day or two. Especially when your life is
challenging and demanding, it can be hard to get back on track.
As a new mom, you need lots of options for fitness. You need to be
able to get your workout either at home or away from home, with
others or alone. Even on days when you confront one problem after
another, it’s possible to find opportunities to give your body a little
stretching and toning. Using visual cues can help remind you. For
example, put a post-it note on your mirror or refrigerator reminding
you to do a stretch or two or a couple reps of strength training. Or use
this simple memory tool: Mentally connect something you do every
day to your daily exercise. For example, whenever you brush your
teeth, check in with your fitness program. Have you done any
exercises today? Can you think of times you might be able to?
On good days, you’ll be able to take baby out for a good workout using
your stroller. Other days, you’ll need to get your exercise indoors at
home. If you’re lucky enough to have access to a gym, you can get a
more rigorous workout whenever you can make it. Whatever your
circumstances, you can make fitness a part of your new life with baby.
What Time is the Right Time?
Of course you know that exercise is good for you, and that you should
do something on a regular basis. So what's the best time for you to
exercise? The answer is simple: Anytime. Honestly.
For example, when you're sitting and watching TV, stretch your
muscles. Never stretch so hard it hurts. Rather, stretch to the point of
mild tension and hold the stretch for 10 to 30 seconds.
A healthy exercise program should include three kinds of exercise:
aerobic activity, muscular strengthening and flexibility exercise. Think
of these three components as the legs of a three-legged stool. The
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three legs make the stool stable. Take away one, and the whole thing
collapses. When you’re familiar with the three of these, you can design
and tailor your personal exercise routine without investing in any
elaborate equipment. For example, you can do simple exercises at
home or at your desk at work, including sit-ups, push-ups and pullups.
For basic body weight exercises, weight-lifting equipment isn't
required. Head for the kitchen and pick up the soup cans you have in
the cupboard.
Aerobics –
Aerobic activity is prolonged continuous movement of large muscle
groups. Translated, that means do something that keeps you moving.
Ideally, do it for 20 minutes straight. If you don't have that much time,
two 10-minute aerobic activity sessions will benefit you almost as
much.
The good thing about aerobic activity is that it includes many of the
sports you probably already enjoy. Walking, biking, hiking, dancing,
swimming, even basketball are all examples of aerobic exercise.
Aerobic exercise does good things for your cardiovascular system and
is an important part of weight management. Muscular conditioning
can improve strength and posture, reduce the risk of lower back injury,
and is also an important component of a weight management
program. Flexibility exercise is needed to maintain joint range of
motion and reduce the risk of injury and muscle soreness.
Walking is a weight-bearing aerobic exercise. So are jogging, rope
skipping and dance-exercise. Aerobic exercise is any activity that uses
large muscle groups in a continuous, rhythmic fashion for sustained
periods of time.
There are also non-weight-bearing aerobic exercises, such as bicycling,
stationary cycling, swimming and rowing.
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A very important aspect of your exercise program is the intensity. You
should exercise at a comfortable pace. You can measure your exercise
heart rate to check the intensity of your exercising, or you can take the
''talk test.'' The talk test is easier to accomplish. Just exercise at a pace
that allows you to carry on a conversation while you're exercising.
To measure your heart rate, take your pulse as soon as you stop
exercising. Count your heartbeat for 10 seconds, then multiply that by
six to convert it to a one-minute heart rate. If you keep your exercise
heart rate within a range of 55 percent to 80 percent of an estimated
maximum heart rate (220 minus your age), you're doing well.
Three to four days of aerobic activity is fine for general health
maintenance. If you're trying to lose weight, aim for four or more days
a week, being sure you take off at least one day a week. Work up to 20
or more minutes per session for general health maintenance. For
weight loss, gradually work up to 45 minutes or longer at low to
moderate intensities in a low- or no-impact activity.
Strength training -
Pick calisthenics, free weights or machines. Just be sure that your
strength training includes exercises for every major muscle group,
including the muscles of the arms, chest, back, stomach, hips and legs.
Start with a weight that's comfortable to handle and keep it up for
eight repetitions. Gradually add more repetitions until you can
complete 12 repetitions. For greater strength conditioning, add more
weight and/or more repetitions, in sets of eight to 12, when the
exercise becomes easy.
Stretching for flexibility -
Proper stretching involves holding a mild stretch of 10 to 30 seconds
while you breathe normally. Always warm up before you stretch. Like
strength conditioning, flexibility exercises should include stretching
for all the major muscle groups.
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The Stroller Workout: Your Moveable Gym
A stroller workout can provide a convenient and effective fitness
opportunity for you alone or with friends. Babies are often happy for
long periods of time in a comfortable stroller, and the stroller’s handle
can become your exercise bar and resistance tool. A good stroller
workout incorporates fast walking, strength training and stretching
into a routine that can be as short or long as your time allows. Even if
the weather is bad, try using your stroller indoors at a shopping mall or
even at home!
For baby’s safety and your own, make sure you choose the proper
stroller. Your elbows should bend at a comfortable angle (about 115
degrees) when you’re holding the stroller handle. Your stroller’s front
wheels should be locked in position when you’re exercising. The
seating area should be roomy, have good sun protection and a secure
buckle for your baby. Ready to get started? Here is a sample stroller
workout for you to try. Feel free to get creative and modify it for your
individual needs and enjoyment.
Warm Up – Stand in front of your baby’s stroller and roll your head
from shoulder to shoulder. Always do head “rolls” in the front, never
the back. After a few of those, do some shoulder rolls. Roll out any
kinks and tension you might have in your body. From there, put your
hands on your thighs and round your back followed by a slight arch.
Lastly, stand behind your stroller and do some gentle squats. Sit back
as if about to sit down and then stand back up again.
Walk – Walking will provide the cardiovascular part of your workout.
Always walk with good posture. Keep your shoulders back and let your
arms relax. Keep your wrists in a neutral position as you push the
stroller. Your abdominal muscles should be tightened, but don’t hold
your breath. Keep your paces fluid and long, using your glutes and
thigh muscles in every stride. Your feet and knees should face forward,
not turned inward or outward, and your feet should land from heel to
toe.
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Strength Training – For a total body workout, stop walking every five
minutes or so for a toning break. Use the following strength training
exercises in the amount and intensity that works best for you:
Squat –
Begin in a standing position with your hands on your stroller’s
handlebars. Your feet should be about hip width apart, with your feet
and knees facing forward. Sit down as if you were reaching for a seat,
and then squeeze your glutes and thighs to bring yourself back to a
standing position. Be careful not to go so low as to put stress on your
knees. If you like you can push the stroller out as you squat and pull it
back in as you come up.
Lunge –
Stand behind your stroller with your hands on the handlebars. Step
forward with your right leg about one and a half times your normal
stride. Allow your stroller to move forward as you move forward.
Bend your knee at a 90 degree angle, so that your right thigh is parallel
to the ground and your right shin is perpendicular to the ground. Your
back leg should be almost straight. Keep your torso upright, with your
hips and shoulders facing forward. Use your right leg to come back to
your starting position. Alternate with the other leg.
Side Squat Walk –
This time have your right side facing the stroller. With your right
hand on the handlebar, take a large step to the right, squatting down
as you did before. As you come up, pull your left leg in to meet the
right. Each squat down is another side step. After about eight
repetitions, do the other side. This exercise gives your inner thighs a
good workout.
Ab Pull –
Again, turn your right side toward the stroller. While standing still, use
your right hand to push the stroller away, while reaching overhead
with your left arm. Use the abs on your left side to pull the stroller
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ack. Focus on pulling your ribs to your hips. After about eight to ten
repetitions, work out the other side.
Push Ups –
Find a picnic table to use as support for these modified push ups. Your
hands should be about shoulder width apart on the table. Keep your
torso straight as you lower your chest to the table and push back up.
(Do not lock your elbows when you come up.)
Dips –
Now sit down at the same picnic table or on a bench. Put your hands
on either side of you with your fingers coming off the bench. Bring
your body off the bench with your legs at a right angle on the ground.
Lower your body down by bending your arms, without letting your
shoulders rise to your ears, then push back up. You should feel this
exercise in your triceps (the upper part of the back of your arm).
Household Aerobics
When bad weather or other factors prevent stroller exercise outdoors,
find creative ways to make your house or apartment your “gym”. Your
stairs are a good place to start. Even if you only have one or two stairs,
stepping up and down repeatedly will get your heart rate up quickly.
You can also get a good strength-training workout inside using hand
weights or while holding baby securely and comfortably in your arms.
Do each of the following exercises for 30 seconds with a 30 second
break afterward. A watch or clock with a second hand on it will help
you with timing. All you need for this workout is a straight-backed
chair for support. Do as many repetitions of these exercises as you’re
comfortable with, increasing the number as you grow stronger.
Calf Raises – While standing straight with your feet shoulder width
apart, raise up and down on your tip-toes for 30 seconds.
Squats – Holding baby in your arms, with your back to your chair, sit
down and stand up straight. Repeat this exercise for 30 seconds.
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l
Curls - Holding baby securely in your arms, lift her from your waist to
your chest as many times as possible in 30 seconds. Five to ten times is
good.
Jogging – Gently jog in place for 30 seconds while holding baby in your
arms or in a front carrier.
Bed Push-ups – While lying on your bed, do push-ups for 30 seconds,
or hold yourself in the up position of a push-up for 30 seconds.
Strength Training – To work out your lower body, do a set of 20 leg
lunges, keeping your knee in line with your ankle. For your upper
body, do 10 push-ups. Start with a modified push-up on your knees if
necessary. Bicep curls and tricep extensions with hand-held weights
also build upper-body strength.
Abdominals – Start your abdominal workout carefully. Lie on your
back with your knees bent and your feet on the floor about shoulder’s
width apart. At first, just tighten and release your ab muscles as many
times as you can for 30 seconds, then rest for 30 seconds. As your
become stronger, move to crunches. To get baby involved, sit her on
your stomach and play peek-a-boo while doing your crunches.
Ramping it up
If you were an exercise enthusiast and in good shape before your
pregnancy, you may find that you want more aerobic exercise than the
stroller workout alone will allow. Aerobic activity has two goals. Most
importantly, it improves your cardiovascular health. Second, it can be
an effective weight loss tool. Ideally, aerobic exercise should be
performed within your target heart rate zone for at least thirty
minutes. If you can hang in there longer, the benefits will increase.
During aerobic activity, excess body fat is burned, contributing to a
slimmer, sleeker you. If you can find thirty minutes a day three days a
week to exercise - great. If not, use whatever time you have available
to maximize your fitness routine.
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If you have access to a gym, you’ll be able to add circuit training
techniques to your aerobic routine. This can be accomplished by using
one or more machines in the space of one workout session. For
example, to circuit train on the treadmill, vary the intensity of your
workout as follows:
For a light warm-up, walk at an easy speed for the first five minutes.
Warming up is extremely important to protect against muscle
cramping and injury. After your warm-up walk, accelerate to a walking
speed you can maintain with proper form and breathing. Walk briskly
for five to ten minutes, then increase your speed until you are at a slow
jog. If you are new to jogging or running, five minutes is enough at the
beginning. Lower the speed back down to a fast walk for the next ten
minutes. Finish with a gentle walk for five minutes to let your heart
rate return to normal.
Your cool down is just as important as the warm-up. A cool down
gives you a chance to catch your breath and stretch your legs. If you
have more time to spare, alternate between the brisk walk and the jog,
making sure to leave five minutes for a cool down.
The second way to circuit train is by using more than one type of
equipment in the same workout session. Try this sample sequence:
Start out on the elliptical trainer. If your gym has an elliptical with
poles, you’ll benefit from working your upper and lower body at the
same time. After your warm-up, work out vigorously for ten to fifteen
minutes. Without resting, transition to the recumbent bike and pedal
away for about ten to fifteen minutes. Finish up with a cool down on
the treadmill.
Working out at home is not a problem when it comes to maximizing
aerobic benefits. If you use videos or DVDs, choose one that conforms
to your time constraints, but also provides a varied upper and lower
body workout. A good workout video will include a warm-up and a
cool down phase.
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Whatever aerobic activity you choose, be sure to monitor your pulse.
For the first few weeks, maintain a heart rate of about 60 percent
above your resting heart rate. If you feel good at 60 percent, gradually
work up to 75 percent. If you are new to exercise, take 12 weeks to
make this transition. To develop stamina and endurance and for your
body to burn fat as fuel, you do not need to work at a pulse rate higher
than 85 percent of your resting heart rate. The old "no pain, no gain"
slogan is not true - pacing, regularity, and persistence are the keys to
successful (and enjoyable) exercise.
Pay close attention to your body as you increase your aerobic activity.
Never exercise to exhaustion. If you feel yourself tiring, slow down or
stop. End your workout when you feel you could go another ten
minutes.
How to Handle the “Plateau”
Anyone who’s maintained an exercise program for a period of time is
familiar with the “plateau” phenomenon. Sometimes, even though you
have the best intentions regarding your workout, you find that your
motivation has been sapped. No matter how hard or how often you
work out; you just can't seem to progress any further. You’re stuck on a
plateau.
Plateaus occur when your body becomes adapted to the exercise you've
been doing. To get past the stall, you must “shock'' or ''surprise'' your
body a bit. You need to give it a new challenge periodically if you’re
going to continue to make gains.
That goes for both strength and cardiovascular training. ''Periodizing''
your training is the key. Instead of doing the same routine month after
month, you change your training program at regular intervals or
''periods'' to keep your body working harder, while still giving it
adequate rest.
For example, you can alter your strength-training program by
adjusting the following variables:
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The number of repetitions per set, or number of sets of each
exercise
The amount of resistance used
The rest period between sets, exercises or training sessions
The order of the exercises, or the type of exercises
The speed at which you complete each exercise
There are many different types of periodized strength-training
programs, and many are geared to the strength, power and demands of
specific sports. The most commonly used program is one that will
move you from low resistance and a high number of repetitions to high
resistance and a lower number of repetitions.
Such a program will allow your muscles to strengthen gradually and is
appropriate for anyone interested in general fitness.
Healthy Eating on a Busy Schedule
Every new mom faces the challenge of keeping her diet healthy while
meeting the demands of caring for a new baby. Especially if you are
trying to stabilize your post-pregnancy weight while nursing, you’ll
need to optimize your diet, eating the highest-quality food possible
without consuming more calories than necessary. If you are
breastfeeding, you need an additional 500 calories each day and plenty
of added fluids. Here are some healthy snack ideas to add calories
without adding too much unhealthy fats or added sugar.
o All natural granola or cereal bars
o Fig bars or graham cracker squares
o Peanut butter and jelly sandwich on whole grain bread
o Low fat cheese and whole grain crackers
o Baked tortilla chips with salsa or bean dip
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o Hummus with whole wheat pita and sliced vegetables
o Whole fruit like apples, pears, and bananas
o Low fat yogurt, bottled yogurt drinks, plain or flavored lowfat milk
o Homemade snack mix—Make up little snack bags of mixed nuts
and add a few raisins or chocolate chips if you like.
o Homemade smoothie—combine your favorite yogurt with frozen or
fresh fruit in a blender.
When you’re ready to get serious about losing your extra baby pounds,
follow these tips to manage a balanced diet and help you return to
your pre-pregnancy size quickly:
At most meals aim for the following proportion of proteins, fats,
and carbohydrates. Your plate should be half vegetables, one
quarter protein (lean meats, poultry, fish or tofu), and one quarter
starch.
Accept help! If friends or family offer to prepare meals for you, let
them. It’s a nice (and usually healthier) alternative to take-out or
restaurant food.
When you have the time and energy to cook, make double batches
of healthy recipes and freeze one for a later time. When healthy
food is readily available, you’re less likely to grab something
unhealthy when you’re in a hurry.
Try not to skip meals. If you do, you’re likely to become too hungry
later and overeat or choose less healthy foods.
Before you go food shopping make a shopping list. Sticking to your
list will help you avoid those unhealthy impulse purchases. Also,
never go to the grocery store when you’re really hungry! No matter
how resolved you are, those chocolate chip cookies may just be too
tempting. The more you plan your meals and snacks, the better.
This will help you put your mind in control of what you eat, rather
than your cravings.
Stock your kitchen with healthy grab-and-go snacks like those on
the list above. These can be good for taking with you on an outing
with baby, or grabbing from the pantry to eat while breastfeeding or
cuddling with your little one.
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Chapter 10 – Your Best Body Ever!
By the time your child reaches his first birthday, you will have made
some real progress toward your fitness goals. Once your child is on the
move, it’s easier for you to be, too. Now it’s time to get out and about
for your best body ever!
Research has proven again and again that diet and fitness programs are
most successful when you don’t go it alone. Joining an exercise class or
finding a diet and exercise partner makes you accountable to someone
else for your results, and can make your fitness program a lot more
fun.
It can be difficult for a new mom to get out and exercise with a partner
or get to a gym for an exercise class. But it’s well worth it to be
creative to get the companionship and support you need. If you’re at
home with your child, do whatever you can to get to know the other
new moms in your neighborhood. Having a neighbor as your stroller
buddy or walking partner will not only help you get the exercise you
need, but will help you fight isolation, give you someone to share
mom/baby issues with, and eventually provide your child with her first
playmate!
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If your schedule and your situation don’t allow you to exercise in your
neighborhood, look for mom-friendly exercise classes in the wider
community. Chances are good you’ll find a lot of choices either within
walking distance or a short drive away. Stroller fitness groups meet in
parks for stroller-workouts, community groups like the YWCA offer
swimming, exercise classes and exercise equipment and often provide
child care for a small charge. “Gymboree” programs offer great fun for
Mom and baby, or try “Mom-Baby Yoga” for fitness and stress relief.
Pilates for New Moms
One method that is becoming increasingly popular for women, and
especially new moms, is Pilates. Pilates is a low-intensity exercise that
can be done by women of all ages and fitness levels. Pilates exercise is
particularly good for new moms because it enhances your total health,
while toning your muscles, improving your strength, and trimming
inches off of your “baby belly”. Some Pilates studios have special
programs especially for new moms which incorporate baby into the
workout.
A Pilates workout targets specific areas of concern for new moms.
During the workout, your abs, hips, glutes and lower back muscles
become the powerhouse behind all the positions. The key to getting
the most from this workout is to keep your abdominal muscles flexed
and pull your navel toward your spine every time you exhale.
Pilates improve your overall strength, muscle tone and flexibility, and
can help relieve back pain and tension (especially important for
breastfeeding moms). The number one benefit for the new mom is a
flatter stomach! All of the Pilates moves target your core muscles. You
may find them difficult at first, especially if your abs seem to be nonexistent
after childbirth, but if you stick with it and follow the
modified movements, you will build strength and see benefits quickly.
Pilates, (sometimes called core conditioning exercises), can be done in
a studio or class with an instructor or at home with videos or a book.
Pilates moves are slow, careful and precise to strengthen the core
muscles of your abdomen. Even moves that strengthen the arms and
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legs use your abs as a stabilizing force. The workout tones all your
muscles, big and small, and is surprisingly relaxing.
Pilates are also quite effective for enhancing and improving your
posture, which may be suffering a little as you lift and carry baby.
Correcting poor posture before it becomes a habit will benefit your
whole health. Finally, Pilates will build the extra arm strength you
need to lift your baby from the stroller, crib or car seat.
The following exercises will give you a taste of Pilates. If you like
them, you may want to purchase a DVD to use at home or join a
Pilates class, to insure you’re doing the exercises correctly. Don’t
incorporate your baby into these exercises if he is younger than two
months old. Also, you probably won’t be able to do these with your
baby once he begins to crawl. Between two and six months is the
optimum age. Place baby on a comfortable surface such as a bouncy
chair or supportive pillow. (If your floor is hard, you may want an
exercise mat for yourself.)
Pilates 100s –
This Pilates move is great for working your core muscles (stomach,
back, spine). It also gets your circulation going. Lie on your back with
your knees up and your feet flat on the floor. Your baby will be on your
stomach (younger babies) or sitting propped against your legs (older
babies). With one hand holding your baby and the other arm straight
by your side, curl your upper back and shoulders off the floor. Lift your
straightened arm few inches off the ground and pump it up and down
while breathing. To make this exercise more challenging, lift one leg
and then both legs off the floor while doing the move.
Spine Stretch -
This move lengthens and strengthens your back. Place baby in her
seat or on her cushion and stand straddling her. Reach over her as if
lowering the crown of your head to her feet. As you straighten up, give
her a little tickle. Babies love seeing Mom's face appear and then
disappear and then appear again.
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Pulling Weeds -
For this exercise, place baby on her pillow again. Stand over her as in
the spine stretch, but this time keep your knees slightly bent. Reach
down as if pulling weeds and then straighten up again. This exercise
builds arm strength and strengthens your back.
The fitness ball, flex band, and fitness circle are equipment used in
Pilates and other types of exercises. If you like using this list of simple
equipment and you really fall in love with the elegant Pilates exercise
system, you can go full out and purchase the Pilates Reformer.
All Pilates strength-building exercises require you to participate
actively—by focusing on your body and concentrating on your form.
This has a way of making Pilates very relaxing because it's impossible
to worry about or even think about much else when you're doing it.
The intense focus actually assists you in getting the full benefit from
Pilates exercises. An added plus is that you don't sweat much, but you
still get the strength and flexibility results you want.
Water Works!
If what you need is a low-impact workout, consider an aquatic exercise
program. Nothing beats water exercise for an exhilarating,
strengthening workout that’s easy on your bones and joints. Check
with fitness centers or the YMCA in your area for water aerobics
classes. These are usually available in a range of intensities to meet
your unique needs. Often, child care is offered at a low cost.
It’s important to distinguish water exercise from swimming, in which
your body moves horizontally through the water with speed and
efficiency. During aquatic exercise, your body stays vertical and the
water provides the resistance tool. Exercise moves in chest-deep water
provide a surprisingly challenging workout with minimum impact. A
water workout also relieves stress and increases your energy and
stamina.
A typical water aerobics class would start with jogging in the pool for a
warm up. The cardio segment would work your hip and shoulder
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joints with cross-country ski motions, jumping jacks, side stepping and
hopping movements. The session might end with toning and
strengthening exercises such as leg lifts.
Best of all, your abdominals get a workout the entire time. By simply
moving in water and remaining vertical, you’re working your core
muscles. It takes a lot of strength to work out against the water’s
resistance.
If a class is not available to you, or if you’re lucky enough to own your
own pool, you can get a good workout on your own while your
husband or sitter watches your baby. Use the following exercises as a
pattern, and feel free to invent your own!
Stand in chest deep water. The water level should be between your
ribcage and your underarms. First, jog around the pool and do kicks,
jumping jacks, strides and knee lifts to warm up your body for 6 to 8
minutes. Lightly stretch your leg muscles just as you would do when
warming up for land exercise.
To get your heart rate up, repeat the same exercises you did for your
warm up at a higher intensity for 8 to 10 minutes. Make your
movements long and exaggerated. The following exercises can be
done as many times as you like for cardio and strength training.
The Tuck Jump –
Begin in a standing position. Keeping your knees and ankles together,
pull your knees into your chest. Hold for a second, then quickly release
into a standing position. Move your arms in a circular motion at the
sides of your body. Repeat at least five times. Your arms should
lengthen as your knees lift, and bend at the elbow as your legs
straighten.
The Frog Jump –
Begin with your toes, knees and thighs slightly turned out. Your arms
should be bent with your fists close to your chest. From this position,
quickly move your arms down to your hips while lifting your legs up
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and into a diamond shape. Your knees should point outward at the
top of the jump, like a frog’s legs. Return to the starting position.
Scissors Jump –
Start in a standing position. As you jump, move one leg straight
forward and the other directly behind your body, as though you were
doing a “split”. Alternate front and back legs at least five times. Your
arms should move in opposition to your legs.
Heel Lift –
Begin in a standing position. Keeping your knees and heels close
together, jump and lift your heels toward your buttocks. Don’t let your
heels come higher that your knees. Your arms should be extended
away from your body at shoulder height, with your elbows slightly
rounded. As you life our legs, pull your arms down to your hips.
For your cool-down, kick your legs and jog for two to three minutes.
Stretch out your quadriceps, hamstrings, hip flexors and calves gently.
Weight Training for Moms
Did you know that a strength training workout can be just as slimming
as a cardio workout? Of course both are important, but if you must
choose one over the other, choose strength training. A 20-minute
strength training workout will yield longer-lasting aesthetic results.
Emphasizing cardio over strength can leave you with a skinny body
inside of a flabby exterior. Only strength training will give you sleek,
sculpted muscle tone.
When you’re in a strength training program, adequate rest is essential.
The actual muscle building of a weight routine happens when you’re
resting or asleep. Also, be sure to eat adequate amounts of protein.
This doesn’t mean bacon and cheeseburgers, however. Your protein
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should come from lean sources such as chicken, lean red meats, fish,
tofu and nuts.
The health benefits of strength training go way beyond appearances.
You’ll experience increased endurance and decreased fatigue (valuable
assets for a busy mom!) Strong, well-toned muscles are less easily
injured, and better able to protect your bones and ligaments. are also
improves body image and appearance and prevents muscle, ligament,
and bone injury. Weight bearing exercise also increases your lung
capacity, improves your circulation and give you the strength you need
to correct poor posture.
If your fitness level is good and the idea of weight training appeals to
you, start slowly and build up your reps gradually until you’re
exercising two to three times a week for 20-30 minute periods. It’s
critical that you give your muscles a rest on those alternate days. As
you grow stronger, you may increase weight and resistance levels. For
example, when two or three pound weights get easy for you, move up
to five pound weights. Always proceed with caution and don’t overdo
it. The heavier the weights and quicker the movements, the greater
your risk of injury.
Here's a quick look at several forms of strength training. Each of these
choices offers different benefits, so you’ll want to include a variety in
your routine so that your whole body gets a workout. Always pay
attention to your form and breathing, because proper technique makes
a big difference in your overall results.
Free weights –
Even if you just lift soup cans, free weights are great for developing
your major muscles. Before you begin, however, take some time to
educate yourself about how to lift with proper alignment. If you don’t
practice correct form in lifting, you won’t get the results you want, and
you may even injure yourself. If you have access to a gym, take
advantage of any instructional materials or professional staff available
there. If you work out at home, consult a book or video. Remember
that while training with free weights tones, strengthens and builds
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your muscles, it does not develop flexibility or elongate muscles, so be
sure you add flexibility exercises to your program.
Weight-training machines –
Again, a gym or health club member ship will give you access to a wide
variety of strength training machines. A good weight training machine
will be easy to use and offers the advantage of ensuring proper
alignment. If your budget allows it, you may want to invest in a weight
training machine to use at home. Keep in mind, however, that like
free weights, a strength training machine will not increase flexibilty or
lengthen your muscles.
Fitness ball –
Fitness balls are another great workout tool. These large balls,
available in a wide range of sizes, promote strength and balance, and
also allow you to stretch. Fitness balls are a staple in Pilates training.
The exercises look simple, but they are surprisingly challenging. Situps
or leg extensions on a fitness ball require much better core
stability than the same exercises done on the floor. All your muscle
groups must come together to provide the balance you need to
exercise on the ball. Most balls come with a small air pump, so you
can take your gym with you when you travel.
Fitness circle –
A fitness circle is a one-inch band of steel wrapped around itself three
times to form a ring about 18 inches in diameter. The device is used as
a resistance tool to transform an ordinary exercise moves into a
strength-optimizing powerhouse. For example, try doing a very slow
sit up with the fitness circle gripped between your knees. A thirty
minute workout with a fitness circle will give you a complete and
comprehensive strength and stretching session.
Resistance bands –
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In the physical therapist's office they're called “TheraBands” - at the
gym they're “DynaBands”. Simply put, a resistance band is like a
rubber band on steroids. Resistance bands are color coded according
to the amount of resistance they offer. They are extremely versatile,
and allow a wide variety of exercises that will strengthen and condition
your entire body. Best of all, they are light-weight, portable, and easily
affordable. Handles, door anchors and other accessories add stability
to a resistance band workout.
The secret to a powerful resistance band workout is choosing the band
with just the right amount of tension for each individual exercise.
When you pick the right band, you’ll have just the right amount of
tension at the beginning of your range of motion. If you want to get
fancy use more than one resistance band at a time. Doubling up can
make an exercise particularly challenging even if you're already strong.
Here are some sample exercises to try with resistance bands:
Chest Press –
Wrap your band around a pole or rail behind you or use the door
attachment to secure the band in a doorway. The band should be at
about chest level. Step far enough away from the door that you get
constant tension on the band. Keep your elbows in a 'goal-post'
position (parallel to the floor) throughout the movement.
Seated Row –
Keep the band where it was for the chest pull and simply turn around
so that you're facing it. This exercise targets the large muscles on
either side of the back, so make sure you squeeze the back without
arching or pulling the elbows too far back.
Bicep Curl –
To work your biceps, either stand on the band with both feet (harder)
or with one foot (easier). Hold the handles in each hand and curl up in
a bicep curl, just as you would with dumbbells. You can make this
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move harder by placing your feet farther apart or by choosing a heavier
band.
Squat –
Stand on the band and hold the handles up toward your shoulders
with your elbows bent to create more tension. You'll probably want to
use heavy resistance here since your leg muscles are large and will
usually need more tension to fatigue them.
These are just a few examples of resistance band exercises. If you don't
want to use bands for your entire workout, try incorporating some of
these with your traditional strength routine for variety and challenge.
Crunch Time
Crunches are the definitive abdominal exercise – the sit-up of the
twenty-first century. Crunches are an essential part of your workout to
restore the strength and firmness of your abdominal muscles, and if
you want to take it a step further, to develop the much coveted “six
pack.” Most people know what a crunch is, but many miss out on the
full benefit because they don’t do them correctly.
In the beginning, crunches should be done with your hands straight at
your sides with your fingers pointing toward your toes. As your
strength grows, you can make your crunches harder by crossing your
arms over your chest. For the most challenging ab workout, lightly
lace your fingers behind your neck, or hold a light weight behind your
head.
To make sure you get the full benefit from each crunch, make sure it’s
your abdominal muscles that are doing the lifting – not your neck or
back muscles. This is much more important than sitting up all the
way. Here’s the form to follow:
Lie on a mat with your knees bent and your feet flat on the floor. Your
feet should be about shoulder width apart. Tighten your abdominal
muscles and slowly curl your torso up for a three-second count until
your shoulder blades are off the mat. Pause for a second and slowly
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lower your torso to your starting position. Rest for three seconds -
before doing your next crunch.
Crunch Tips -
Imagine that there’s a tennis ball between your chin and your chest.
Maintain that space rather than tucking your chin as you curl up.
Focusing your eyes on a point on the ceiling will make it easier to
do this.
If you put your hands behind your head, keep your elbows back
rather than flapping them forward.
Come up to about a 30° angle. There's no reason to come higher.
Keep your lower back pressed into the mat at all times. This will
help protect your back and make the exercise more effective.
Exhale forcefully on the way up and inhale as you return to the
starting position.
Reverse Crunches –
Reverse crunches exercises work the lower section of your abdominals
(the bottom two of the “six-pack”). Leg raises and bicycle movements
are also aimed at the lower abs, but reverse crunches are safer for our
back and more effective.
To do a reverse crunch, lie on a mat with your legs up in the air and a
slight bend in your knees. Think of yourself as a giant letter “L”. Rest
your arms at your sides.
Keeping your head on the mat, tighten your abdominal muscles. Lift
your buttocks off the floor so that your legs go up and slightly back
toward your head for a count of three. Exhale forcefully as you rise.
Pause at the top and slowly return to the starting position while
inhaling.
Remember Calisthenics?
If all else fails, there's always good old-fashioned calisthenics. No
bands, no manual resistance, and no machines or weights. Just you and
your body weight. Calisthenics are as pure a strength training as we
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know. They are tough and efficient and effective – they could be the
most efficient way you can use your valuable 15 minutes of exercise
time.
Advantages of calisthenics:
They can be done anywhere.
They require virtually no equipment.
They provide a very efficient workout.
Let's talk about several of our favorite body weight exercises that you
can do: push-ups (great for developing your chest, shoulders, and
triceps), pull-ups and chin-ups, and lunges (for your quads,
hamstrings, and glutes).
Proper Push-Ups
Push-ups can be done with a variety of hand positions. Each hand
position isolates a different part of your pecs. The standard, military
variety uses a shoulder-width hand placement and works your pecs,
shoulders, and triceps. Elevating your feet onto a chair, bed, or couch
will shift the emphasis to the upper pecs and provide a little variety
and far more difficulty. To place extra emphasis on your triceps, bring
your hands together in a narrow position. To try the most difficult
version of this push-up, form a triangle with your thumbs and index
finger touching.
Once you've done your push-ups, it's time to work the opposing
muscles.
Chin-Ups and Pull-Ups
These exercises against gravity remind us a bit of eating vegetables
when you were a kid: You knew they were good for you, but you just
couldn't bear to eat them. Similarly, these simple exercises are the
toughest and most "cost effective" of any callisthenic exercise. For that
reason, they are also two of the most neglected strength-training
exercises. We know a handful of athletes who after adding pull-ups
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and/or chin-ups to their workout regimen made dramatic
improvements in strength. In the beginning you will struggle to do
even three or four good repetitions. Don't despair. If you stick with it
and don't get discouraged, you will improve quickly and notice
dramatic results.
Just as with push-ups, variations in hand positions provide some
variety and shift the emphasis to different muscles. Regardless of hand
position, you're using the muscles of your back on biceps exercises.
The standard, military pull-up is performed with an
overhand grip, with the hands slightly wider than shoulder
width.
The wide-grip pull-up – in case you can't figure it out – is a
variation done with a wider grip. It's especially tough on
your lats and the other muscles of your mid and lower back.
The chin-up is performed with a shoulder-width, underhand
grip. It places extra emphasis on your biceps.
Learn to Lunge
Lunges are basically just one-legged squats. They work your quads,
hamstrings, and glutes. You can use your body weight as resistance or,
in a pinch, you can hold light dumbbells or anything else you have
around (jugs of water work well). If you use weight, be sure to hold an
equal amount in each hand. When you perform the lunge be sure to
keep your torso upright and keep your front knee from passing
forward of your big toe. Note how Jonathan's back is straight and his
knees are behind his toes as he finishes his lunge.
Creative Calisthenics
With just these three exercises and a couple of ab exercises, you can
give your muscles a good workout. Try this routine:
Lunges
Push-ups (standard shoulder width hand placement)
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Push-ups (feet elevated, shoulder-width hand placement)
Push-ups (narrow-width hand placement)
Pull-ups (military grip)
Pull-ups (wide grip)
Chin-ups
Crunches
Because you're moving your body weight (and not an adjustable stack
of weights), you can't adjust the resistance – unless you have a spotter
who can help give you a nudge on the way up. As a result, some people
will do two or three pull-ups while others will be able to do 15 or 20.
Your concern should be to gradually improve – don't worry about how
many reps you can do. The key is maintaining good form and pushing
yourself to failure.
Clearly, 15 minutes isn't a lot of time, but it is enough to give your
muscles a good pump. Any of these routines – bands, manuals, or
calisthenics – can be done in your office, living room, or hotel room.
Remember that while 15 minutes isn't the same as a full workout in the
gym, it's far better than a day without exercise.
When You Need a Boost
You're in the middle of a long workout and you're wondering how in
the world you're going to muster up enough energy to finish. We've all
been there. It's as though someone has unscrewed the cap and let all
the fuel out of our tank.
So what should you reach for to help you comfortably finish your
workout? Sports-product manufacturers have come up with all sorts of
new items to help you do just that. But are they really any better than
the old standards: water, a banana or a bagel?
Before we answer that question, a caveat: There is no single solution
that works for everyone. Once you explore your options, you can
determine which is the best for your body's particular needs.
Choices, choices, choices
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There are few things more essential to maintaining performance than
staying hydrated throughout your workout. Water is an obvious first
choice, but you may need extra energy in the form of carbohydrates to
get through a particularly long or strenuous exercise session.
If this is the case, energy bars or gels and sports drinks may be the
answer to your depleted energy supply. What follows is a breakdown
of the pros and cons of each.
Water
Water is a calorie-free source of the fluid your body needs to keep
going. There is no better way to compromise performance than to
exercise while you're dehydrated. Research shows that your heart rate
increases eight beats per minute for every liter of sweat lost during
exercise. This can occur in as little as 30 minutes of exercise depending
upon the environment and your intensity.
This increased heart rate, combined with inefficient cooling, causes
your temperature to elevate. This not only compromises performance,
but can lead to heat illness as well.
Most experts recommend drinking at least a cup (four to 10 ounces) of
water every 15 minutes of exercise.
Sports drinks
Activities lasting longer than one hour can leave your body wanting
more than just water. Sports drinks, which typically contain about 50
to 70 calories, plus vitamins and minerals, are an easy answer to both
the fluid and carbohydrate drain that comes from prolonged activity.
Research shows that runners and cyclers who consume a sports drink
during races not only finish more quickly, but rate their exertion levels
lower than those who consumed a placebo beverage.
It is important to realize, however, that this was true only during
longer-duration activities. You should be able to complete your 30-
minute run or 45-minute step class without the aid of additional
carbohydrates.
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Energy gels and bars
Energy gels are a relatively new alternative to traditional sports drinks
or bars. They feel similar in texture to pudding and are easy to eat and
easy for your stomach to digest. They typically contain about 70 to 100
calories and may also include caffeine and other energy-boosting
ingredients.
Energy bars have been around forever and are eaten more often as a
snack than as an energy replacement during exercise. Today, the
market is saturated with numerous flavors and types, each with a
different ratio of fats, carbohydrates and protein. The key is to find one
that tastes good and doesn't upset your stomach.
At 110 to 250 (or more) calories each, energy bars also provide extra
vitamins, minerals and fiber, which ups their nutritional value
considerably. But eating an energy gel or bar is not enough. You must
consume enough fluid to replace what's been lost as well as to help
speed digestion.
Chapter 11 – Fitness Frontiers
Many, many exercise options are available to us today. We have the
benefit of decades of exercise research, as well as the input of the
health solutions of cultures from all over the world. Given all these
choices, we should never use boredom as an excuse for lack of exercise!
If you find your motivation waning, don’t let yourself give up. The
benefits of keeping fitness in your daily routine as a mom are too
precious. Try switching to a new program. All of them have unique
advantages. Here are a few to consider:
Is Yoga for You?
Considering it's thousands of years old, it might seem silly to say that
yoga has come a long way in recent years. But as mind/body exercise
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has gained popularity, yoga has moved from the alternative to the
mainstream.
Today's hectic lifestyle has left many of us wondering how to manage
the stress that comes along with it. While regular aerobic exercise and
strength training can help, it isn't the complete answer. Some believe
yoga is the piece you need to complete the puzzle of keeping both the
body and the mind fit.
Now, before you start conjuring up images of zoned-out new-agers in
pretzel-like positions chanting mantras, consider this - yoga is an
ancient practice that can help you deal with the stress of modern life.
And, more and more people, stressed out or not, are discovering the
benefits of yoga.
Yoga, which means to yoke or unite, is the practice of uniting all
aspects of a person - body, mind and spirit - through physical postures,
breathing exercises and meditation. Flexibility, strength and muscle
tone improve quickly as the mind and body work together in harmony
and unison.
Choosing your Yoga
There are several varieties of yoga, each with its own unique focus.
Hatha yoga, the most widely practiced form, emphasizes concentration
and consists of gentle stretching and strengthening exercises.
Because prana, or life force, is thought to originate in the breath,
Pranayama yoga uses breathing exercises and breath control to
enhance vitality and energy. Mantra yoga uses the concentrated
repetition of a word or phrase to aid in the control of the mind.
For some, yoga is mainly a means of relaxation, something that is often
difficult to achieve in the high-stress, high-speed world we live in.
Regardless of which type you choose, yoga is an excellent way to
stretch and strengthen your body, focus your mind and relax your
spirit. In fact, most modern stress-reduction techniques are based on
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the principles of yoga. Current research indicates that many stressrelated
diseases respond favorably to this approach.
The best way to get started in yoga is to find a class that appeals to
you. Find out where yoga classes are being held in your area and stop
by to see how you like it. There are many different approaches to yoga
- some focus on breathing, others focus on holding specific postures -
and it's important to find the one that appeals to you the most.
Power Yoga
One type of yoga that has recently jumped in popularity is astanga, or
power yoga. This type involves a series of very intense yoga postures
done in succession. This class, which is a vigorous workout, can help
develop strength as well as flexibility.
Yoga is a great way not only to relax, but also to improve your
performance in other activities. Once you have learned a few yoga
moves and breathing techniques, they can easily be integrated into
your regular fitness routine.
Don't let any preconceived notions of yoga keep you from enjoying the
benefits of this dynamic mind/body exercise.
Join the Spinning Craze
Some call it torture, others call it exhilaration. No matter what you
call it, there's no denying the popularity of group indoor cycling. What
sets these classes apart from traditional stationary cycling is the visual
imagery. Spinners are led on a "virtual" outdoor road race complete
with hills, valleys, straight-aways and finish lines. Sounds like fun,
doesn’t it? Before you reserve your spot (and you may need to make
reservations in these popular classes) and start composing your victory
speech, consider whether spinning is for you.
First of all, spinning is not for the novice. Despite its promotion as a
workout for even the most uncoordinated, indoor cycling is by no
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means for everyone. Many classes are beyond what most novices or
part-time exercisers can achieve and maintain, particularly for 40
minutes or more.
It's easy to get caught up in an instructor's chant of "Faster!" and
"Don't sit down!" even when your body is telling you otherwise. Since
not all fitness facilities are able to offer classes for beginners, you
should be either in very good cardiovascular condition already, or have
the self-control to stop or slow down when you need to.
If you’re not ready for a cycling class now, don’t despair! Consider
doing some cycling-specific training before you take your first indoor
cycling class. Spend some time on a stationary bike, but make it
interesting by creating your own virtual experience by "traveling" some
of your favorite road trips in your mind as you listen to music. You can
increase your endurance by interspersing periods of higher-intensity
cycling with more leisurely pedaling. In just a few short weeks you'll be
ready to sign up for your first indoor cycling class.
Spinning Basics
The following helpful tips can make your first cycling experience a
positive one:
Don't make the dreaded mistake of showing up in running shorts
or heavy sweats there's no better way to make your ride
unbearable. Opt instead for bike shorts, preferably padded ones
like most outdoor cyclists wear. While this won't eliminate the
possibility of chaffing and discomfort altogether, it helps a lot.
Your second most important item is a full water bottle. Get ready
to consume plenty of fluids before, during and immediately
following your workout.
Adjust your seat to the appropriate height. If your seat is too low,
you won’t be able to get enough leg extension on the down
stroke and your legs will tire out faster. If it's too high, you'll be
straining to reach and might injure yourself. A good rule to
follow is this: Your upstroke knee should never exceed hip level,
while your down stroke knee should be about 85 percent
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straight. And don't grip the handlebars too tightly, as this will
increase the tension in your neck and shoulders.
Check out the instructor. Ask your instructor about his or her
training. In addition to cycling knowledge, they should have
experience teaching group exercise and have earned a primary
certification. Look for an instructor who encourages perceived
exertion measures and heart-rate monitoring, and is willing to
get off their own bike to coach beginners.
Above all, concentrate on exercising at your own pace. Don't be
intimidated by the high speeds and furious intensity of your
cycling mates. Listen to your body and adjust the tension and
speed accordingly, and don't be afraid to slow down or take a
break when necessary.
Personal Training in Cyberspace
Personal trainers aren’t just for celebrities anymore, Once thought to
be the exclusive domain of the rich and famous, personal trainers have
become an increasingly popular option for everyone. Now personal
trainers are riding the dot-com wave, making their services more
accessible and affordable than ever.
If you’ve never worked with a personal trainer before, it probably isn’t
a good idea to entrust yourself to an online trainer at first. Schedule
some sessions with a qualified fitness instructor who can assess your
fitness and teach you the basics. When you’re ready to go it alone,
proceed with caution. With personal training sites springing up all
over the Internet, it can be tricky to find the best one. Here are some
things to consider to be sure you avoid an unqualified trainer with
questionable credentials.
Check the qualifications of the staff that will be training you.
Sites should provide background information about their staff.
Make sure the personal trainers have a college degree in an
exercise-related field or are certified by a well-known
organization such as the American Council on Exercise (ACE),
the American College of Sports Medicine (ACSM) or the
National Strength and Conditioning Association (NSCA). If the
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site offers nutritional advice, make sure registered dietitians are
on staff.
Inquire about the trainer's experience with your age group or
with your particular needs or health challenges. Be wary of sites
that rely on ''celebrity trainers'' or professional athletes to sell
their services. It's important to find out who will actually be
designing your workouts. And always avoid sites that make
exaggerated claims or guarantee fitness results.
Make sure the site is easy to navigate. If it's too complicated you
probably won't stick with it. Some companies will allow you to
''tour'' the site before signing up.
Look for a sample workout plan. If available, make sure the plans
are thorough and detailed (e.g., weight, sets, repetitions,
intensity) and not simply a list of exercises. Also determine
whether the site provides a method for visually communicating
proper exercise technique as text-only instructions can be
difficult to follow.
The site should provide an easy means of contacting your trainer
for questions or concerns. Most sites provide email contact, but
also look for sites that have a toll-free number so you can
actually speak to a trainer. Questions should be addressed in a
timely manner.
Look for a site that provides bulletin board-type forums and
online group support that you can use to communicate with
other exercisers with similar goals.
Finally, avoid training sites that ''prescribe'' nutritional
supplement programs. Trainers should not be advising you on
nutrition (beyond the food guide pyramid) unless they are
registered dietitians.
Evaluating your online personal trainer
Once you've decided to sign up, make sure the site requires you
to complete a detailed health-history questionnaire. This
evaluation should address, among other things, your goals,
present level of fitness and health concerns. Trainers need to this
information to customize a program to fit your needs. Online
exercisers should be honest when filling out the evaluation
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forms. In other words, don't lie about your age, weight or
experience level as it could reduce the effectiveness of your
training program and possibly lead to injury.
Determine whether the workouts are truly customized for you.
Some sites use computer programs to provide preset workout
plans based on how you answer their evaluation form. If you
receive a plan immediately, a computer likely created your
workout. These plans are fine for some exercisers, but you may
wish to find a site that provides you with a more personalized
fitness program.
Is your program updated regularly? Does the site have online
exercise logs and do you receive e-mail responses or postings
that address your progress?
If you are unhappy with the answers to these questions, or with the
service of the site you have chosen, don't hesitate to request a refund
and seek out another more suitable online personal trainer.
To experience the benefits of a personal trainer, virtual or otherwise,
you must feel completely comfortable and confident in his or her
ability to help you reach your health and fitness goals.
Step by Step
Within the last few years, step-bench training's popularity has climbed
rapidly. An estimated 10 million people have tried step training.
Could 10 million steppers be wrong? On the contrary - vigorous
stepping provides the cardiovascular benefits of running but stresses
the joints little more than walking. Performed to invigorating music
with creative choreography, this low-impact workout is also lots of fun.
Before beginning a step-training class, choose a stepping platform
that’s secure and at the proper height for your fitness level. If you’re
new to step training, or just beginning a fitness program, start with a
platform height of four to six inches. Your platform height should not
require you to bend your knees more than 90 degrees.
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Keep the area around your platform free from anything that could
interfere with your workout. Proper body alignment during step
training will prevent injuries. Relax your neck and keep it straight.
Always keep your knees soft. Don't lock the knee joints.
Maintain good posture with shoulders back, chest lifted and
pelvis tucked under.
Lean from the ankles, not the waist, as you step onto the
platform. Do not bend from the hips.
Don't arch your back.
Correct stepping technique also prevents injuries and improves your
workout:
Always place your entire foot on the platform. Your foot should
not hang over the edge.
Step close to the platform, allowing your heels to contact the
floor. Only the ball of your foot, not the heel, should touch the
floor during lunges or other rapidly repeated movements.
Step quietly. Pounding stresses your ankles and knees.
Keep an eye on the platform at all times.
Don't use hand weights. They greatly increase the risk of injury
and provide no benefit.
Stepping out
If you initially find step training difficult to follow, focus on learning
the foot patterns and leave out the arm movements. You can add arm
movements later.
Remember that raising your arms above shoulder level makes your
heart work harder and can leave you breathless. So, if you have a hard
time keeping up, lower your arms and catch your breath.
To avoid injuries caused by too much stepping, alternate step-training
classes with a variety of aerobic workouts like bicycling, walking, or
other fast-paced activities.
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Step-training workouts may seem difficult at first, but beware - they're
habit-forming! Just remember to maintain proper body alignment and
stepping technique to keep you stepping injury-free for years to come.
Designing A Home Gym
Exercising at home is a good alternative for people who are short on
time, can't afford a club membership, or just can't seem to make it
across town to the local gym.
Many people are interested in setting up a home gym, but are
intimidated by the choices involved. Before you invest your time and
money, take a minute to consider your fitness needs, available space,
budget and other factors that will determine how much time you are
able to devote to home fitness.
Home gym equipment is of higher quality and more space-efficient
than ever before. The real challenge is choosing from the many
options. Before purchasing a piece of equipment, make sure you test it
out yourself. Here are some factors to consider when creating a home
gym:
You get what you pay for. Expensive equipment is usually priced that
way for a reason. High-quality equipment that is reliable and will work
for years to come can’t be made cheaply. However, there are options
for every budget.
For example, if you really want a $1,500 stair stepper, but it's not in
your budget, some quality step-training tapes and a set of benches
with risers for around $150 is feasible. This would be a better choice
than spending $300 on a low-quality machine that will quickly wear
out. You may also want to consider purchasing used commercial
equipment from a reputable dealer who offers a warranty.
Will other people in your household be using the gym? If so, keep in
mind that a treadmill may need enough programming features and a
long enough deck to accommodate the different body shapes and
fitness goals of multiple users. Similarly, weight machines and free
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weights should adjust to safely accommodate a range of sizes and
abilities.
A home gym represents a significant investment. Trimming the budget
on cardiovascular equipment is a false economy. Any equipment in
this category should suit your interests and fitness level and should be
able to maintain at least 20 minutes of smooth continuous motion.
The activity you choose to do should be enjoyable as well as
challenging and you should be able to increase the resistance, incline
or duration.
Strength equipment for any budget Choosing strengthtraining
tools is a matter of budget and safety. Novice exercisers
may be better off with a multigym, which is safer to use
unsupervised than free weights. The key with any home gym is
to make sure it's easy to adjust. If a multigym isn’t in your
budget, a set of free-weights is an affordable alternative, as is
resistance tubing.
Think about the space. Even equipment designed for home use
can be a space hog, once you’ve put in a treadmill and multigym.
Space limitations may mean you have to opt for a space-saving
rack of dumbbells instead of a multigym. Also look at ceiling
height, since some equipment sits high off the ground.
Consider the design and features. Before purchasing a piece
of equipment, inspect it for safety, serviceability, design and
appropriate features. The equipment should be adjustable, easy
to learn and your body should move in a correct and safe
manner. Parts should be easily removed and replaced, and
moving parts should lattice well. There shouldn’t be any design
flaws or weaknesses that could increase the risk of injury.
Finally, be honest with yourself about how motivated you will be to
exercise at home before you make the investment. It is also important
that you understand how to exercise safely and that your doctor has
cleared you to exercise. Once you have made the decision to design
your own home gym, your next step could be on a new treadmill.
How much space do you need?
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Use these guidelines to determine approximately how much room
you’ll need for your home gym.
Treadmills - 30 square ft.
Single-Station Gym - 35 square ft.
Free Weights - 20-50 square ft.
Bikes - 10 square ft.
Rowing Machines - 20 square ft.
Stair Climbers - 10-20 square ft.
Ski Machines - 25 square ft.
Multi-Station Gym - 50-200 square ft.
Chapter 12 – The Fit Family
A National Concern
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Since the 1960s, childhood obesity in the United States has increased
dramatically. Between 15 and 25 percent of today’s school children are
overweight, making them more likely to be overweight or obese as
adults. Obese children and adults are at increased risk for heart
disease, diabetes, high blood pressure and even cancer. According to a
U.S. Surgeon General’s report, only about half of Americans aged 12 to
31 exercise regularly. One-quarter get no exercise at all.
The Surgeon General's report notes that children tend to become less
active with each year that passes. It's easy to blame TV and computer
games for turning kids into couch potatoes, but the problem is actually
more complex. Many schools have reduced or even eliminated
physical education programs. Kids are often so busy going from one
organized activity to another that they have little or no time for bike
riding and good old fashioned play.
When kids become teenagers, they may surrender their after school
time to jobs instead of sports. Or they may feel that physical activity
just isn’t the “cool” thing to do. Cars replace bicycles and walking as
the form of transportation for most older teens.
Ideally, children and teenagers should get at least 30 minutes of
exercise or physical activity every day. Exercise is important for
healthy bone growth in growing children. Physically fit children and
teenagers have lower rates of psychological problems such as
depression and anxiety. Exercise promotes healthy digestion and
improves sleep.
As with most things in your child’s life, he will look to you as his
primary role model. If he sees you exercising, he’ll want to do it, too.
Even better, if physical activity is part of your daily family life, your
child will learn to associate exercise with togetherness and love.
Monkey See, Monkey Do
When your child is very young, she will love playing physical games
with you. Children are born imitators. They love watching what
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others do and trying to do it themselves. Guide your child through
these fun “play” exercises, which combine language learning with
physical fun.
“Heads, Bellies, Toes” -
This game helps your child’s flexibility and coordination. Stand facing
your child. Beginning slowly, call out “head”, “belly”, “toes” and have
her mimic you touching each body part. Gradually speed up as she
gets better at it. Once your child can do this easily, reverse or mix up
the order for a fun challenge. If your child is good at this, try “head”,
“shoulders”, “knees”, and “toes” instead.
“Let’s Tiptoe” –
Walking on tiptoe uses the child's own body weight to develop her leg
strength. It also helps with her balance. Show your child how to
tiptoe. Have her follow you around the house on tiptoes. For variety,
play a piece of quiet music as you tiptoe. Pretend you are sneaking up
on someone, or that you are a kitty cat trying to catch a bird. Tiptoe in
a straight line at first, then try zigzagging or going in circles. For a real
challenge, try tiptoeing sideways or backward.
"Row, Row, Row Your Boat" -
This game is good for your child’s strength and flexibility, and also
teaches her cause and effect. Sit facing your child with your legs apart
and your child’s legs straight out, between yours. Holding your child’s
hands, lean forward and encourage him to lean back as far as he can.
Then pull him gently back up to a starting position. Then have him go
forward as you gently lean back. Sing “Row, Row, Row Your Boat” as
you gently rock back and forth.
Let's Gallop –
Show your child how to gallop. Gallop together around the house or
outside. It’s ok to get out of breath – both you and your child will be
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getting an aerobic workout! Play “Follow the Leader” and take turns
leading each other being “horsies.” Switch feet from time to time so
that both of your legs get a workout.
Mirror game -
Stand facing your child and tell her to pretend she is your mirror. She
must watch you carefully and do exactly what she sees you do. Begin
making slow movements that she can easily follow. Make them
increasingly faster and more challenging as she gets better at it. Make
movements that require flexibility and exercise. Bend at the waist,
stretch your hands over your head, stand on your tiptoes, do deep knee
bends, or even run in place. This game is good for your child’s
flexibility and coordination.
Rock and roll -
Sit on the floor and clasp your hands under your knees. Tell your child
to do what he sees you doing. Keeping your hands clasped, rock gently
onto your back. Then rock forward again. Don’t go up onto your
shoulders as it might strain your neck. After several repetitions, try
side-to-side rocking. This exercise strengthens your back and
abdominal muscles.
Stretches -
Stand with your feet shoulder-width apart. Have your child follow your
movements. Slowly bend your knees and move into a crouching
position with your forehead resting on your knees. Hold this position
for a count of ten, then stretch upward slowly until you are standing.
Reach your hands up over your head and stretch up high. Do this as
many times as your child wants to. This exercise stretches your entire
body.
Tightrope walk -
Put a long piece of masking tape on the floor. Have your child follow
you to walk together along the "tightrope”, trying to stay on the line.
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Place one foot carefully in a straight line in front of the other. When
your child is good at this, try walking backwards. This exercise helps
develop balance and exercises your foot muscles.
Jump and twist -
Stand facing your child and hold both of his hands in yours. Tell her
“Let’s jump as high as we can!’ Count to three, then jump together.
Put as much spring into your jump as possible. Land with your ankles
and knees slightly bent. Now, tell your child, “Let’s jump and twist!”
Drop his hands, count to three again, and jump up twisting your body
from side to side. Your child will probably want to entertain you for
awhile with her own “crazy jumps”. Jumping strengthens your child’s
legs and improves circulation.
The “Fitness-Friendly” Home
With just a little creativity, you can make your home a place where
physical activity is promoted and encouraged. This doesn’t mean you
have to allow your child to climb all over the kitchen and the furniture,
however! Here are some tips to help you get started:
Designate indoor and outdoor play areas where rolling, climbing,
jumping, and tumbling are allowed.
Buy toys or equipment that promote physical activity.
Select fitness-oriented gifts with the recipient's skills and interests
in mind.
Limit the time your child spends watching TV, videos, and playing
computer games.
Use physical activity rather than food as a reward (e.g. the whole
family goes in-line skating).
Include grandparents, other relatives, and friends whenever
possible.
Emphasize the importance of having fun and learning; avoid a push
to “win". This will keep all family members in the game, even if
they’re not athletically inclined.
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Get off the couch and change the channel manually -- or better yet,
turn it off!
Spend as much time outdoors as possible.
Right in Your Own Back Yard –
Why not take the whole family outdoors for some exercise and play in
your own backyard? In the days before TV, computers and air
conditioning, families spent a lot more time together playing outdoors.
If you live in an apartment, or your yard isn’t safe or conducive to play,
get out to a park or school playground as often as you, preferably
together! Here are a few creative ideas:
Have one family member set up a treasure hunt outdoors, then run
or jog as you search for the treasures.
Toss around as many different-shaped balls as you can find, or
make “bean bags”.
Juggle with the entire family.
Play "Hit and Go" croquet - hit the ball and run to it - across the
whole yard.
Count hula hoop rotations.
Jump rope - practice rhythms, rhymes and tricks.
Play a "hot potato" game of Frisbee.
Play an active game of badminton...serve from where the birdie
drops.
Jump on Pogo stick and count bounces.
Build stilts and walk on them to create laughter and exercise.
Ride on a skate board (with knee, wrist and elbow pads and
helmets).
Play hopscotch and organize a family tournament.
Run and dodge in a "Tag and You're It" game.
Play traditional and modified backyard sports: basketball, softball,
volleyball, and tetherball.
Practice on in-line skates (with knee and elbow pads and helmets).
Take the family pet for a walk or jog.
Wash the car - enjoy an active game with the hose.
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Yoga for Kids –
You might be surprised to learn that stress is a problem for children as
well as adults. The fast pace of daily life can take its toll on youngsters.
Quiet, peaceful time is hard to find.
Even young children can benefit from yoga and relaxation exercises.
Learning how to relax, and in particular how to breathe deeply and
correctly, can develop healthy habits that will last throughout your
child’s lifetime.
Children enjoy the imagery of yoga exercises. Most yoga poses use
pictures from the natural world as their basis. Kids enjoy pretending
they are a cow, a bird, an elephant or a snake. Yoga also helps children
develop better body awareness, self-control, flexibility and
coordination. Yoga has been shown to help the hyperactive and
attention-deficit child. These children crave movement and sensory
stimulation. Yoga helps channel these impulses in a positive way.
Try doing the following yoga exercises with your child while you’re
teaching her. If your child is too young to read for herself, read the
instructions to her slowly. She may need you to be involved in order
to keep focused.
Tell your child that yoga exercises are quiet exercises. Emphasize that
she needs to pay attention to her breathing, so she shouldn’t talk while
she’s doing yoga. Tell her that after she’s comfortable doing one of the
exercises, she can close her eyes the next time so she can pay attention
to her body from the inside.
Do the exercises on a carpeted floor or a yoga mat. Make sure the
temperature is neither too hot or too cold. You may want to dim the
lights to make the atmosphere more peaceful.
Balloon Breath
Sit with your legs folded and crossed, and your back straight.
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Put the palms of your hands together at the center of your chest. Close
your eyes, and begin by taking three big “balloon breaths”.
Here's how: When you breathe in deeply, raise your arms up above
your head in the shape of a big balloon. Then breathe out and bring
your arms back down so that your palms are together at the center of
your chest. Do this at least three times.
When you have gotten really good at this, begin to imagine that you
are breathing in and out through your forehead, right between your
eyebrows.
Ride your Bumpy Camel
Begin by sitting with your legs crossed. Take hold of your outside
ankle. This is your saddle. We are going to ride our camel across the
desert. Breathe in deeply as you stretch your body forward, chest and
stomach out. Breathe out as you slump back, with your spine curved,
and your chest is caved in. Keep moving this way and get faster and
faster. Remember it is very hot on the desert and we want to get
across it quickly!
Bumpy Camel gives you a flexible spine, keeps your back muscles
relaxed and strong, and helps you digest your food.
Sliding Board
Sit with your feet in front of you and your hands in back of you on the
floor. Breathe in and push yourself up into a kind of backwards pushup.
Make yourself into a perfectly straight sliding board by pushing
your stomach up and point your toes away from you. Count to 10, 20,
or 30--can you go for 50? (20-40 seconds)
Sliding Board makes your arms, legs, and stomach muscles strong.
Candle Pose
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This is also called shoulder stand. Lie down on your back. Lift your legs
and lower back high into the air. Support your back by putting your
hands on your back near your waist with your elbows on the floor.
Push yourself up so that you are resting on your shoulders. Be a very
straight candle. Breathe in and out and keep straightening by walking
your hands further up your back. When you come down, roll down
slowly. Inch your back down first, then your legs. Exhale as you come
out.
The Candle Pose relaxes your stomach, heart, lungs and all your inside
organs because they get to "float" upside down for a while. Make sure
to relax your shoulders and neck while in this pose.
Air Walk
Lie down on your back. Begin to walk in the air. Keep your right leg
straight and lift it up as you lift the left arm. Breathe in as you lift,
breathe out as your arm and leg go down. Then inhale again and lift
the left leg and the right arm together. Exhale down. Keep going.
Stretch straight up toward the sky. If this is hard, remember - you tell
your brain what you want it to do!
Air Walk balances the two sides of your brain, and helps you think
clearly.
Yoga Breathing
Everyone has to breathe. You don’t even have to think about it--it just
happens! But have you ever taken a deep breath on purpose, say, to
smell a beautiful rose? That is called being aware of your breath. When
you do it often, you feel happier and more relaxed. Here is a breathing
exercise for you to try.
Birthday Candles
Sit with your legs crossed and your back straight. Breathe in deeply.
Imagine seeing your birthday cake with all its candles, and blow them
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out, breathing out strongly through the mouth. As you inhale through
your nose, stretch your arms up and out. As you blow out strongly
through your mouth, bring them back together at the center of your
chest.
Train
Let’s take a train to a jungle far away from here. Sit with your legs
crossed. Bring your arms to your sides with your elbows bent. Make
your hands into fists. As you punch one arm out straight in front,
breathe in. As you punch the other arm out, bring the first arm back to
your side and breathe out powerfully through your nose. Keep
switching arms and punching out. Listen to your breath--does it sound
like train wheels? Now breathe in deeply, and breathe out, as your
train arrives at its destination.
Deep Relaxation –
At the end of your yoga time, do some deep relaxation. Lie down on
your back with your legs straight and your arms at your sides. The
palms of your hands should be facing up resting on the floor. Close
your eyes and breathe gently.
Imagine you are lying on the beach. The warm sand feels so
comfortable on your back. Feel the sun warming up your whole body.
As you breathe in, listen! It sounds like the waves coming up to the
shore. As you breathe out, imagine the waves going back out to sea.
Keep breathing with the waves for another moment or two.
Now, in your open hands, imagine you have some birdseed for the
seagulls. Imagine the seagulls circling around you. They want to come
down and take the birdseed, but they feel a little afraid. Make yourself
very peaceful and quiet so they will know you are a friend. Breathe and
relax for a minute, allowing the seagulls to come.
Chapter 13 – Kicking it Up a Notch
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Your child is growing by leaps and bounds. You can’t believe this
energetic, inquisitive four or five year old is the same child you
brought home from the hospital. She has become self-sufficient in so
many ways! Every now and then you realize that the world of school
days is right around the corner for you and your child.
Ready for a little adventure? This is a great time to expand your
activity horizon a little. Maybe you’re thinking about Baby Number
Two. If so, you’ll never have this one-on-one time with your oldest
child again. When the weather is good, get outdoors for some serious
cycling, hiking, or other outdoor sport you enjoy. With a little
creativity, you should be able to safely include your child in the fun!
Bicycle Built for Two
Many parents choose to outfit their bicycles with a child seat and take
their workout on the road. Child seats can be attached to either the
back of the bicycle or the front. They are safe for children over 8
months of age and up to 40 pounds. Most are outfitted with a padded
seat, armrests and adjustable footrests along with a lap and shoulder
harness. No matter which model you buy, start slowly and get your
child used to the idea – even have her sit in it a few times inside
without pedaling at all. Start slowly and you’ll be able to go further,
longer and faster.
While rear-mounted child seats are more popular, front-mounted seats
are somewhat safer. Front-mounted seats are more stable, and offer
the advantage of allowing parent and child to communicate more
easily. If you do choose a rear-mounted seat, make sure that your
child’s hands are well-shielded from the wheel, and always exercise
caution when climbing off of your seat, because there will be an
unusual shift of weight to the rear of the bike.
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When your child outgrows his bike seat, another option is a child
trailer. This is basically a stroller that you can hook up to your bicycle.
Here are some points to keep in mind when using one of these:
Always use shoulder and lap belts for your child.
Avoid busy streets whenever possible.
Give yourself room to stop. Braking distance increases and
breaking control decreases with the size of the load.
The trailer adds width to your bicycle. Be extra careful when
making turns.
Practice riding your bike and trailer without your child, just to
get used to the feel of the attachment. When you take your
child out for the first time, make sure you ride in a low-traffic
area.
Remember – baby trailers are not for newborns. Your child
must be at least one year old before riding with you in a trailer.
Of course, eventually your child will want his own wheels, and you’ll
need to get your workout running behind him as he wobbles off on his
own bike!
Jog, Baby!
Joggers have also become a popular way to take your child on the road
(or, in this case, the sidewalk!) Most pediatricians advise waiting until
your child is at least six months old before using a jogger. As for upper
limits, that depends on the model you’ve using. Exceeding the
suggested weight limit could cause your jogger to tip. Here are some
other things to keep in mind when shopping for a jogger:
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Does it fold?
Can it be adjusted for height?
How is the stability – does it tip easily?
Is there a lifetime warranty?
After satisfying these basic standards, the next concern is the stroller’s
performance for the Mom or Dad jogging behind it. Here is a short list
of what to consider when selecting a jogging stroller:
Weight. Joggers are relatively heavy - averaging about 20
lbs. Add the weight of the child and any gear you may be
bringing on your run, and you’ve got a sizeable load. Try to
find the lightest model that satisfies your other
specifications. Check the carrying capacity of the stroller to
ensure that your child will be safely supported as he grows
heavier.
Storage. Ask yourself how much space in your home you have
to stow this item and consider if your will be loading the
stroller into your car. Remember, a jogging stroller will not
replace your lightweight everyday stroller! You may decide you
need a quick release model that folds up quickly and takes up
precious little closet space or you may opt for a sportier model
with a cotter-pin release and larger wheels that requires more
storage room. Quick release wheels are a handy if you have a
car and plan to bring your stroller on outings.
Carrying capacity. Consider the weight and age of your child
when selecting a model. Some brands convert to double
strollers that accommodate two children. Another factor to
consider is the stroller’s space for your gear. Is there room for
the water bottles, diapers, or extra blankets that you may want
before, during or after your run?
Suspension system. Select a stroller that dampens bumps
and vibrations. Take the stroller out for a test drive before you
buy it to check the wheel resistance.
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When weather doesn’t permit outdoor adventures, include your child
in a more “adult” workout with you and Dad.
Register for a fun run (or walk) event and spend time together
training for the event.
Purchase a family gym membership and workout together
weekly.
Play tennis or basketball together.
Consider joining a community volleyball or softball team that
includes enthusiasts of all ages.
Don’t just sit and cheer your kids at their sporting events. Every
few minutes do some walking or jumping jacks or squats.
Implement a daily family walk each day before or after dinner.
Work together in the yard raking leaves, planting flowers,
trimming trees.
Starting Them Young
Did you know that physically active children have fewer chronic health
problems than kids who are sedentary? Children who are fit have other
statistics in their favor, too. They're better able to meet the demands of
daily physical activity. They do better in physical-performance tests.
They have a stronger self-image and more self-confidence, and they
demonstrate greater improvement in skill- and health-related fitness.
When you consider the facts, it makes good sense to encourage
physical activity when your children are young. Parents, teachers and
fitness professionals all have a role to play. Each can help kids think
positively about exercise and motivate them to make regular physical
activity a lifetime pursuit.
As a parent, it's up to you to play the biggest part - bigger than a
teacher, more important than a fitness professional. Your child looks
to you for examples on how to talk, dress, act and lead a physically
active - or a non-physically active - life.
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Set a good example for your kids. Instead of spending the evening in
front of the television, find some activity that will keep you moving. In
warm weather, bike outdoors; if it's too cold, get a stationary bike, a
treadmill or a trampoline.
And it's never too late or too early to help your kids build strength and
endurance. Push-ups and pull-ups are an excellent way to build upperbody
strength. Jungle gyms and monkey bars are great for kids because
they utilize their own body weight. And they're loads of fun.
Keep in mind that kids are not always naturally limber and that their
muscles may be tight and vulnerable to injury during the growth
spurts that occur during the elementary years. Be sure to include
stretching as a part of your fitness activities.
Make sure that you concentrate on the positive aspects of exercise. It's
a chance for a family to be together, to share good times and fun.
Avoid competition, discipline and embarrassment - things that can
turn good times into moments of dread. And praise your children for
trying. Praise them for doing.
You can't tell kids that being active is fun. You have to show them. So
take your kids hiking, biking, dancing, sledding, swimming and in-line
skating. Skip rope or shoot baskets with them.
Plan outings and activities that involve walking, like a trip to the zoo
or the park, a nature trail hike, or even a walk through the mall. It's
really up to you. If you want your kids to be healthy, happy teens and
adults, it's up to you to do something about it.
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Family and Food
When it comes to feeding your family, it’s critical to realize that your
kids will learn much more from your example than from your good
advice. You can’t keep junk food around for your own snacking and
tell your kids it’s off limits at the same time. Healthy eating must
become a family affair.
Kids today are fatter and less fit than previous generations. Between
the mid-1960s and the late 1970s, obesity increased 54 percent among
young children and 39 percent among teenagers. Recent studies show
that obesity has continued to increase into the '90s.
Food companies spend millions of dollars on television advertising to
convince children that high-fat, high-sugar, processed foods are worth
eating. Food is consumed because it's cool, fun or comes with a free
toy rather than for its impact on health or even for its taste!
So what's a parent to do? Eat your words! The fact is that parents who
have adopted a lifestyle that includes healthful foods and regular
exercise are living role models for their children.
We know that the behaviors children see most often at home are the
ones they will be most likely to adopt for themselves and parents'
efforts to promote healthy food habits do make a difference.
The first step is to stop battling with your kids about food. You may
need to slow the rate of change in your children's food choices and
offer reasonable alternatives as you gradually reduce those high-fat,
high-sugar foods. Be sure to include some of their favorite foods in
daily meals.
Much of nutrition is common sense. For instance, stock the kitchen
with a majority of healthy items, keeping in mind that kids want some
of their favorite foods, which may be sweet and/or salty.
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Buy pretzels, which are low in fat, instead of greasy chips. Keep cut-up
vegetables and ready-to-eat mini-carrots in the refrigerator. Sprinkle
air-popped popcorn with grated parmesan cheese instead of butter.
A good way to get kids involved and committed to healthy eating
habits is to involve them with the food shopping and preparation.
There are lots of children's cookbooks on the market; select one that
emphasizes ways to modify many favorite foods rather than eliminate
them. Children who feel competent to select and prepare food will
make more intelligent food choices.
The key to keeping kids happy and healthy is to strike a balance
between foods that are good for you and those that just taste good,
between leisure or TV time and physical activity.
Which brings us to the other side of the healthy living equation. The
most obvious impact of inactivity on kids is the strong association
between the number of hours spent watching TV and the level of
obesity among youngsters.
Make physical activity a family affair. Go for walks, fly kites, rollerblade
around the neighborhood, play miniature golf or other sports.
Anything that gets you moving together will no doubt be good for you,
too.
How to Pack a Healthy Lunch Box
Many parents aren't aware of the importance of lunch or are confused
about what to pack in their child's lunchbox. Here are some helpful
tips on making your child's lunch delicious and nutritious!
Sandwiches can be part of a healthy lunch, if they're put together
creatively:
Try using bagels, rolls, pita pockets, English muffins, or raisin
or multigrain bread instead of white bread.
Chicken, tuna, and egg salads are great sources of protein.
Just go light on the mayonnaise.
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Luncheon meats, such as lean cuts of ham, roast beef, or
turkey, can also provide a good source of protein. Use thick
slices of meat instead of thin ones, and make sure they're low
in fat (under 95 percent).
Make peanut butter and jelly extra nutritious by adding
raisins and granola.
Throw in vegetables whenever possible. Try lettuce, spinach,
onions, or bean sprouts.
If you want to add condiments, try mustard instead of
mayonnaise. If butter or salad dressing is your child's favorite,
use low-fat versions.
Beverages
Use your child's drink as another source of nutrition in his lunchbox:
Snacks
Milk, providing plenty of calcium, is highly recommended as
a daily beverage.
Water is always a healthy option, as long as it's accompanied
by another calcium-rich food.
Fruit juices are okay on occasion, but make sure they're 100
percent juice.
Stay away from fruit punch or soda.
Instead of giving your child sweets, supplement his lunch with these
healthy sides:
An apple or banana
Whole-wheat pretzels or crackers
Baked potato chips
Granola bars
Dried fruit
Nuts
Rice cakes
Yogurt
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The Activity Scene
Once your child begins school, it won’t be long before organized sports
and other physical activities will become part of her life (and yours!)
These activities can be healthy, fun and rewarding for your whole
family. The main problem facing many families is that there are so
many choices. Typically, your child will want to do all of them,
especially if their friends are involved.
Take time to consider your child’s unique personality and your family’s
needs. Talk with other moms about the realities of sports leagues and
choose carefully. Your child will spend a lot of time with the adults
and children involved in his sports activities, and you’ll want to make
sure the atmosphere and spirit of the group are consistent with what
you value.
Parents need to encourage their children to warm up properly and
stretch before each activity and teach them never to play through any
type of pain. Coach them yourself to understand healthy competition
and sportsmanship. Give them a role in choosing the activity, and
keep the focus on having fun. Here are some of today’s most popular
youth sports and fitness activities:
Soccer - This highly active game involving both agility and teamwork
has grown increasingly popular in the U.S. in recent years. To keep
kids injury free, be sure they are geared up in appropriate protective
equipment, such as shin guards. Soccer players should also wear shoes
with cleats or ribbed soles to prevent slipping.
Martial arts - With a variety of forms to choose from, martial arts are a
great way to get kids involved in a sport that involves strength,
coordination and mental discipline. Proper training and equipment to
prevent injury are a must.
Bike riding - Bicycle riding is a fun activity for the whole family. Experts
suggest children ride on sidewalks and paths until they are at least 10
years old, show good riding skills and are able to follow the rules of the
road. Helmets, of course, are a necessity for both children and adults.
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Swimming - Nothing beats splashing around a pool with friends, and
swimming offers the benefits of a full-body workout for both young
and old. The American Academy of Pediatrics recommends swimming
lessons for children ages 4 and up, although classes are available for
babies and toddlers as well.
Basketball - Whether it's a round of HORSE, a game of one on one, or a
full-court competition, basketball is ideal for developing hand/eye
coordination and teamwork. Encourage children under the age of
seven to use a smaller foam or rubber ball, and lower the height of the
basket if possible.
Dancing - Whether your kids like ballet or hip-hop, dancing
encourages them to be creative and move their bodies freely. For video
arcade fans, an innovative new game challenges opponents to follow a
dance routine while watching the video. Kids can spend time learning
new moves while also getting a great workout.
Board sports - Whether snowboarding in the winter, surfing in the
summer, or skateboarding year-round, kids love to be on the board.
Injury risk, however, is higher for these sports. For both snowboarding
and skateboarding, kids should wear helmets to prevent head injuries,
and surfers or boogie-boarders should always be accompanied by an
adult.
Jumping rope - Jumping rope is still a favorite on most playgrounds.
Whether alone or in a group, jumping rope challenges both
coordination and stamina.
Ice-skating/inline-skating -Ice-skating, inline-skating and hockey can
be both fun and safe as long as appropriate protective gear such as a
helmet, wrist guards and kneepads are worn. Hockey players should
wear a helmet with foam lining and a full-face mask, a mouth guard,
pads for shoulders, knees, elbows and shins, as well as gloves.
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Chapter 14 – And Baby Makes . . . Four?
Your energy is up, your weight is down – you’re feeling better than
ever. You’ve definitely got this “Mom” thing down. Things get crazy
from time to time, of course, but in general you wouldn’t trade this
new life as a parent for anything.
And then, in one way or another, it begins to hit you. Maybe your
child starts to talk about wanting a brother or sister. Maybe the alarms
on your biological clock start ringing off the wall. Maybe your period
is a little late and you think, “Oh, no,” or maybe, “Oh, yes!”
Not that there’s anything wrong with stopping at one. Plenty of happy
families do. But for a lot of us, the time comes when we’re ready to do
it again. Despite the rigor and challenges of pregnancy, childbirth and
parenthood, our hearts open to the possibilities of a new baby.
Is it Time?
Once your mind and heart are set on doing this again, you do need to
consider your body. Have you lost at least some of the weight you
gained in your first pregnancy? Research has proven that failure to
return to a healthy weight after childbirth – or worse, weight gain
between pregnancies – substantially increases your later risk of chronic
disease, including high blood pressure, diabetes and stroke. But please
notice the phrase “healthy weight.” You may have been a size 6 before
you became pregnant the first time. Just because you’re shopping in
the medium range rather than the smalls now doesn’t mean you’re not
at a healthy weight. The important thing to consider now is your
health, not aesthetics.
If you do need to lose a few pounds, baby number two can be a great
incentive. Just make sure your weight-loss plan is a healthy one,
because now is not the time to be compromising your health.
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What’s the Difference?
Pregnancy the second time does have its differences. Despite the fact
that you are a veteran, you will be in for some surprises, both physical
and mental. Physically you will find that you experience a lot of the
sensations of tugging, pulling and expanding about a month sooner
than in your first pregnancy. This is because your uterus will stretch
more rapidly since it has done so before. There is an upside to this
phenomenon – you will feel your baby’s movements about a month
earlier than you did the first time.
Your second pregnancy may not be the thrilling new adventure that
the first pregnancy was, but it can come with its own surprises.
Carrying your first baby changes you profoundly -- from your
abdominal muscle tone to your confidence level - and these changes
lay the foundation for a few big differences.
You Look Extra Pregnant
The first big surprise: The belly that took months to give way with
baby number one will pop instantaneously. You get bigger, and you
get bigger faster. You may think you’re putting on more weight than
you should, when actually the reasons for your early switch to
maternity clothes is not due to weight gain. To start with, your uterus
is not as small and tight as it was before your first pregnancy. It will
stretch out more quickly during second pregnancy.
While you may have lost weight and regained a somewhat flat belly
after your first pregnancy, your abdominal muscles will never be
exactly the same as they once were. It’s normal for your muscle tone
to be forever changed. Without muscle tone, your uterus is more
mobile -- which explains not just why your baby belly is so big but why
it feels so low. With second-time moms, the uterus can sink a little
into the pelvis, which can mean more pelvic pressure and even more
trips to the bathroom later in the pregnancy. Don’t believe the old
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wives tales that suggest a high or low baby means either a boy or a girl
– the truth is, second babies tend to be carried lower.
The upside to carrying lower is that you'll probably breathe more easily
and eat more comfortably than in your first pregnancy. The downside
is you will probably feel the urge to urinate frequently earlier, and you
may have increased pelvic discomfort from the additional pressure on
your bladder and pelvic area. You can relieve some of the discomfort
with Kegels.
You Feel Extra Pregnant
The loss of muscle tone and the stretching of the ligaments that
support the uterus, both of which probably occurred during your first
pregnancy, can mean that you have more aches and pains this time.
Usually, whatever symptoms women felt during the first pregnancy,
they will now feel earlier. Topping the list of complaints for secondtimers
are back pain and pelvic pressure. Though these discomforts are
definitely physiological, they're often made worse by circumstance;
many times women tell their doctor they have bad back pain - and it
turns out they've been toting around a 25-pound toddler.
The fact that you’ll be carrying your second baby lower may mean
more strain on your lower back. Ask your physician or childbirth
educator about abdominal strengthening exercises that can reduce
back pain. Also take the following precautions during your daily
activities:
Avoid heavy lifting or arching your back.
When standing, keep the muscles in your lower back relaxed by
bending your knees.
When resting, lie on your side with a pillow between your legs or
one or both knees bent.
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If you'll be sitting for a while, relieve some of the pressure on your
lower spine by resting your feet on a low stool.
Of course, those bothersome pains will make it even tougher for you to
get a decent night's sleep, especially if your firstborn is still treating
you to middle-of-the-night wakings. Even the luckiest mom who sails
through pregnancy with few aches and pains is sure to feel downright
tired.
Especially if you had any complications with the first pregnancy, such
as gestational diabetes, breech birth, or cervix issues, make sure your
doctor is aware of it and on top of it from the very beginning this time,
because it could become an issue again.
Being a second-time Mom may mean that you experience more
frequent and possibly more painful Braxton-Hicks contractions,
especially towards the end of pregnancy. While these changes may
seem to be downfalls, take heart in the fact that your body knows what
it is doing.
Chances are you spent a lot of mental and emotional energy on your
first pregnancy. Now that you have another child to take care of you
may worry that you are emotionally distant from this pregnancy. This
is a totally normal reaction, and is by no means an indication that you
will love this baby any less.
Even though you’re experienced now, it’s still a good idea to attend
another series of childbirth classes – with your husband if at all
possible. You may be surprised at what you learn this time that passed
you by during the whirlwind of your first pregnancy. Many second
time mothers say that they actually learned more in their second series
of childbirth classes, because they now know that labor and delivery
are so unpredictable. Classes will give you a good opportunity to
spend time with your husband and focus on this pregnancy.
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Remember how you agonized over every cup of coffee and beat
yourself up for not sleeping on your left side? With a few years of
parenting under your belt, you'll see the big picture, which helps even
the worst worry warts lighten up. Plus, you know what to expect, and
preparation eases anxiety.
You're on the Labor Fast Track
There are no hard-and-fast rules, and even fewer guarantees, when it
comes to labor, but in general, second labors tend to be faster than
first ones. If there are no complications to slow things down, your
delivery time could be half as long as your first, or even less. happy to
know that it'll help baby slide out that much easier. Pushing time is
also much shorter for second-timers. Of course, there's really no
telling when your baby will make her grand entrance, but chances are
good that all the hard work of your first childbirth will make things
speedier this time.
Both the toughest and the most exhilarating aspect of pregnancy,
childbirth and even parenting is that you really don't have a whole lot
of control over how it all unfolds. No matter what surprises pop up, the
best you can do is relax and roll with it. Thankfully, your years of
parenting so far are sure to have given you plenty of practice doing just
that.
Preparing Your First-Born
You won’t be the only one having conflicting emotions about your
second pregnancy. Most moms worry a little about whether they will
have the same love for the second that they had for the first.
Depending on his age, your firstborn will also have some complicated
feelings, and will need some pre-emptive care from you to prepare for
brother or sister’s arrival.
When to you tell your child and what to say about the pregnancy
depends a lot his maturity. An older child with a more developed
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concept of time can be told earlier on than a younger child. Small
children may wonder why the new baby doesn’t arrive immediately
after you explain what’s on the way. It may work to link the time of
the new baby’s birth to an event they are familiar with, saying for
example, "The new baby will come near Thanksgiving."
It also may be wise not to tell your young child about the new baby
during the early months, until your risk of miscarriage diminishes.
Remember that the loss of the child could end up being hard and
painful to explain. On the other hand, if you have significant physical
symptoms in your early months, it could help to explain to your child
what’s going on.
Many young children already have a concept of pregnancy and new
babies from observing pregnant relatives or friends. An older child may
be really interested in the mechanics of the pregnancy, and will want
to know how the baby eats and sleeps in utero. Your child may also
want to know how the baby got there, so it’s a good idea to have an
answer prepared! Remember to give them details of only what they
really want to know. A few questions from you might help you clarify
that, and they may not really be asking for a complete description.
Tips and Tricks –
Here are a few ideas gleaned from moms who have “been there” on
ways to involve your older child:
Give your child a newborn baby “onesie” and some (non-toxic)
fabric paint. Let her decorate new “t-shirt” for the new baby.
Take your child with you to one (or more) of your pre-natal doctor’s
visits. Ask your doctor or midwife to let your child listen to the
baby’s heartbeat. Let your child view your ultrasound and see the
new baby “on TV.”
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Ask for your child’s input on naming the baby. One mom got some
silly suggestions like “turtle,” and “goldfish,” which at least
lightened things up a little!
Clean up Your Act
Finally, when getting ready for Baby Number Two, take a little time to
be honest with yourself about your health. Busy moms on the go often
shortchange their health in the rush to meet all the demands. If your
schedule leaves you bone-tired and breathless at the end of the day,
consider what you could eliminate. The physical demands of
pregnancy will require your best health, and now that you’ve got one
child, this is more of a challenge than ever.
Target especially the high-stress activities that may do more harm than
good in the long run. If you work, can you lighten your workload?
Have you taken on responsibilities outside your home that could be
delegated to someone else? Don’t be afraid (with discretion) to let
your close friends and colleagues know what’s going on in your life.
Those who have tackled multi-parenting themselves and are aware of
its challenges may be able to give you valuable practical coaching.
Finally, as with all aspects of motherhood, you’ve learned by now that
your best strategy, as much as possible, is to relax and enjoy it! Of
course, that will always be easier said than done. Veteran parents will
point out that “kids grow up fast” – they do. As soon as you’ve
mastered a phase of parenting, a new one will be approaching.
Keeping yourself healthy for the ride will help you meet all the coming
challenges with a smile and with energy to meet the demands.
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Q&A’s – What Every Mom Wants to Know
I love to drink herbal teas. Now I have been told that this can be
dangerous during pregnancy. Is that true or can I continue drinking
my herbal tea?
- Tammy L., California
Most commercial brands of herbal teas are thought to be safe for
pregnant women in reasonable amounts. Herbal tea companies, such
as Celestial Seasonings, report that they do not use any herbs that are
considered dangerous and choose to use herbs from a guideline that
the FDA published. The herbal teas that are considered to be unsafe
are those that are not made commercially, those made with excessive
amounts of herbs (amounts larger than that found in common foods or
drinks), or those made with herbs that are known to be toxic. As with
most things, it is always best to talk with your midwife or doctor about
any herbal teas that you are interested in drinking.
I am 10 weeks pregnant. I have always hated to drink milk. Now I am
worried about my calcium level. Do I absolutely have to drink milk or
is there any way to get enough calcium without it?
- Maura M., New Jersey
No, you don't have to drink milk. You just have to make sure you get a
lot of calcium. Most pregnant women need to add calcium-rich foods to
the diet. Milk, yogurt, frozen yogurt, ice cream, ice milk and cheeses are
calcium-rich foods. Green leafy vegetables, tofu and canned salmon
(bones included) are other good sources of calcium. Calcium-fortified
foods, such as some orange juices and breakfast cereals, also provide
significant amounts of calcium, especially for women who do not eat
dairy products. During pregnancy, you should consume at least four
servings of calcium-rich foods a day, or the equivalent of one quart of
milk.
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My favorite food is sushi. My friend told me that it is not good to eat
sushi while pregnant. Why? Is there any kind of sushi that is safe to eat
or should I just stay away from it?
- Stacy F., California
Some types of sushi, such as California rolls (which contain steamed
crab) and cooked eel, are fine to eat while you're pregnant. But it's best
to avoid eating the kinds that contain raw seafood, such as tuna.
Fresh, raw seafood is potentially risky because it can contain parasites
such as tapeworm, which, if they grow large enough, could rob your
body of nutrients needed for your growing baby. Freezing and cooking
deep-sixes the parasites. For this reason, many Japanese restaurants
that specialize in sushi use frozen rather than fresh fish. But
restaurants in the United States aren't required to freeze fish before
serving it raw.
My doctor just told me that I am pregnant. I had no idea and it was a
complete surprise. Last week I went to a party and had a couple of
drinks. Now I am worried that I hurt the baby. Is there anything I can
do now to fix this?
- Ellen G., Kansas
While experts have varying opinion on this issue, studies have shown
that even moderate to light drinking can have a negative effect on the
health of a developing fetus, including an increased risk of physical and
mental birth defects. In fact, the effects of alcohol results in the birth of
over 40,000 babies being born annually with some form of alcoholrelated
damage. Chances are good you’ve done no harm to your baby,
but do try to abstain from alcoholic beverages for the rest of your
pregnancy.
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I have a high pressure job and need lots of caffeine to keep me going.
Ordinarily, I drink between eight and ten cups of coffee a day. I have
just found out that I am pregnant. I don’t know if I will be able to cut
down on drinking coffee. Will this hurt my baby?
- Erin T., Oregon
There's general agreement that pregnant women and those trying to
conceive should avoid consuming large quantities of caffeine. But after
decades of controversy and conflicting evidence, there's still no real
consensus on how much caffeine is safe during pregnancy. Caffeine is
both a stimulant and a diuretic. Because caffeine is a stimulant, it
increases your blood pressure and heart rate, both of which are not
recommended during pregnancy. Caffeine also increases the frequency
of urination. This causes reduction in your body fluid levels and can
lead to dehydration. Try your best to at least cut back on your daily
coffee intake while you’re pregnant.
My doctor told me to make sure I eat a “balanced diet”. I work very
long hours and usually just grab some fast food on the way home. Is
there any way to get a balanced diet by eating at fast food places?
- Anna S., Georgia
Fast-food chains are getting on the health bandwagon these days and
expanding their menus to offer lower fat, more nutritional options.
Here are some general rules to following when ordering fast-food:
Avoid the fatty menu items like bacon, cheese, mayonnaise and those
yummy fries. Choose lower fat items like grilled chicken, salads, and
fruit cups. A baked potato with broccoli (but without the cheese sauce)
is a good choice at Wendy’s. Burgers are OK too, just avoid the fatty
condiments. Consider only eating half of the bun to reduce carbs and
empty calories.
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I am a vegetarian. There is no way I could eat meat. Do I have to take
extra vitamins or something to make sure I get all the nutrients I need
while pregnant?
- Holly W., Washington
Your body needs about 300 extra calories per day to grow a healthy
baby. If you meet your caloric needs by eating a wide variety of foods,
including whole grains, soy foods (soymilk and tofu, for example),
legumes, nuts, nut butters, seeds, fruits and vegetables, you can meet
your protein needs during pregnancy without eating meat. And contrary
to the old teachings, vegetarians need not combine foods during each
meal to get complete proteins. A balanced and varied diet will take care
of that.
My friend told me you should take folic acid supplements before
getting pregnant. I had no idea! I am already seven weeks pregnant. Is
it too late to start now?
- Karen G., Maine
No, it’s absolutely not too late! During pregnancy, you'll need at least
600 mcg daily, although many practitioners suggest 800 mcg and some
prenatal vitamins contain 1,000 mcg. Folic acid is a water-soluble
vitamin, so your body will flush out the excess if you take too much.
Folic acid (also known as vitamin B9 or folate) is one of the few
nutrients known to prevent neural tube birth defects such as spina
bifida, which affects about one in 1,000 pregnancies each year in the U.S.
154

After trying for over a year, I am finally pregnant. Of course I want to
do everything I can to make sure this pregnancy is perfect. But even as
a child I HATED vegetables. I am okay with tomatos and things like
that but I will not eat anything that is green. Is it enough if I take the
prenatal vitamins my doctor prescribed or do I HAVE to eat
vegetables?
- Susan T., Wisconsin
Prenatal vitamins are good for you, but they can’t replace all of the
health benefits of vegetables, like their fiber content. Some women who
say they hate vegetables can eat them when they are disguised in sauces
or in butter. Here are some tactics that may increase your appetite for
green things:
Frozen creamed spinach. It's easy to get down, and most people
think it tastes good. Give it a try.
Try putting some cream sauce or some diluted cream of
mushroom soup or cheese on your vegetables.
Cook your vegetables really well so they are not hard - sometimes
the hardness of vegetables can make a person gag. You could also
try a vegetable juice like V8.
Ever since I got pregnant I have been getting more and more forgetful.
I even forget to take my daily vitamins! Should I take two the next day
to make up for it?
- Katherine C., Texas
If you miss a dose of the prenatal vitamins, take the missed dose as soon
as possible after you remember. However, if it is almost time for the
next dose, do not take the missed dose at all; just return to your regular
dosing schedule. Do not double the next dose.
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I am 8 weeks pregnant. Now my husband and I got a chance to visit
friends of ours in Colorado. They have a house in the mountains and it
would be a great opportunity to go skiing. I know skiing is not
recommended while pregnant but I wonder if it is okay to do so early
in the pregnancy as the baby is still so small? I am a very good skier.
- Tanya F., Arkansas
It's best to avoid sports, such as downhill skiing, with a high likelihood of
impact or falling. Changes in your center of gravity as pregnancy
progresses make keeping your balance more challenging and put you at
greater risk of falls. A fall could lead to premature delivery by causing
the placenta to tear away from the wall of your uterus (called a placental
abruption) or by bringing on preterm contractions. Additionally, the
higher altitude, especially above 6,000 feet, could affect how much
oxygen your baby is receiving.
Everyone says exercise is important in pregnancy. Unfortunately, I have
turned into a bit of a couch potato over the last couple of years. What
is some exercise that would be safe for me to start now even if I am out
of shape?
- Keisha L., Pennsylvania
If you have never exercised regularly before, you can safely begin an
exercise program during pregnancy after consulting with your health
care provider, but do not try a new, strenuous activity. Walking is
considered safe to initiate when pregnant. The American College of
Obstetrics and Gynecology recommends 30 minutes or more of
moderate exercise per day on most if not all days of the week, unless you
have a medical or pregnancy complication.
156

For the last four months I have been in training to run a marathon. The
marathon I wanted to run in will be in three weeks. Now I just found
out that I am pregnant (about five weeks I think). Is it still okay to run
the marathon?
- Claire E., Iowa
The first thing you need to do is talk with your caregiver about your
pregnancy and running plans. Many women continue to run safely
throughout their pregnancies, so unless you're at risk for preterm labor
or another related complication, I don't expect that your caregiver would
have a problem, especially since you're already in training. That said,
please realize that you may feel unusually tired and/or nauseous in your
first trimester of pregnancy, so you may need to cut back on your
training schedule. Many competitive female athletes tend to overlook
their body's signals for when to slow down, especially during pregnancy.
Remember: Your main goal is to grow a healthy baby, so don't ignore
your body's efforts at helping you reach that goal!
We’ve booked a vacation at a resort best known for its tennis program.
We’ve been looking forward to going there for almost a year. Now I am
worried about the baby though. Is it dangerous to play tennis while
pregnant? I will be almost five months when we go on vacation.
- Annie L., Massachussetts
Singles tennis is a great form of exercise to continue throughout your
pregnancy, especially since you've been playing for a while. You'll get
aerobic exercise from running to cover the court; you'll get muscle
strengthening in your upper and lower body from swinging your racket
and bending to get to the ball; and you'll get some flexibility training by
reaching for the ball when you serve or hit an overhead. As your
pregnancy progresses, you may find it more difficult to cover the court
as quickly as you're used to doing and might consider switching to
doubles for a while. If balance becomes a problem for you because of
your changing center of gravity, be aware of those quick changes in
direction, especially from one side of the court to the other.
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As an accountant I work long hours and spend most of the day sitting
behind a desk. Now I have been told to exercise more. I just don’t
know when I can find the time for this. Any ideas?
-Wanda Z., Rhode Island
Although exercise may be the last thing on your mind at the end of a
long day, it may help boost your energy level — especially if you sit at a
desk all day. Take a walk after work or join a prenatal fitness class, as
long as your health care provider says it's OK.
I just read that yoga is supposed to be great during pregnancy. What is
the best way to do this? Should I take a class or is it enough to get a
tape or a book about it?
- Liz S., Florida
Since prenatal yoga is so specialized, it’s best to learn from a certified
yoga instructor first, especially if you’ve never practiced yoga before. A
prenatal yoga class is a wonderful way to develop a fellowship among
other moms-to-be. But if you are familiar with yoga and listen to your
body’s limitations as the baby grows, you may enjoy using prenatal yoga
DVDs at home.
My doctor told me to cut down on exercise. I don’t understand. I
always thought exercise was GOOD for you, whether pregnant or not. I
usually do some running every day and visit the gym for a couple of
hours several times a week. What is the right amount of exercise?
-Olive G., Nevada
If you have been following a regular exercise regime, there's no reason
you shouldn't be able to continue on the same level for the first
trimester. The important thing is to listen to your body- if it feels like too
much, take it down a notch. This is not the time to break your previous
land speed record. Particularly if you suffer from morning sickness, be
aware of your limits.
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I am only 22 weeks pregnant but have gained over 20 pounds. Is that
okay? Should I eat less or exercise more?
-Penny C., Arizona
Most women will notice a slight weight gain in the beginning of
pregnancy, usually about four pounds during the first trimester. Some
women gain as much as ten pounds during the first trimester from
lowered activity levels and water weight gain. If you are overweight you
need to gain about three pounds and if you are underweight you should
gain about five pounds. The majority of the weight will be fairly evenly
spread over the last two trimesters, about a pound a week, with a little
more at the end. If you notice that you've put on several pounds one
week, look back at your diet. Did you changes your dietary habits? Your
practitioner will also use your weight gain as an indicator of baby's
growth and in looking for potential problems.
I am so excited about this pregnancy. I have already had a miscarriage
and don’t want to risk anything this time. Now I am supposed to go
bowling with some clients. I know it might sound silly, but I worry that
bowling could hurt the baby. I am six weeks pregnant. Is there need to
be concerned or am I just worrying too much?
- Sandy P., Wyoming
If you enjoyed bowling before you got pregnant, chances are you can
continue enjoying it throughout your pregnancy. The American Medical
Association supports low impact activities throughout pregnancy, as
long as the woman was active in them before conception. You may
notice, however, that as you progress through pregnancy, bowling will
become more uncomfortable for you. There are several reasons for this.
First, as your tummy gets bigger, you will have to rely on the strength of
your back to support you. Second, as your center of gravity changes, it
may be more difficult to keep your balance, especially when you are
carrying a 9 or 10 pound bowling ball and throwing it down an alley.
Third, as your joints begin to loosen, bowling will take even more upper
body strength to prevent an injury.
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We are going to the seaside next week. I am in my third trimester. Now
I am not sure whether it is okay to swim in the ocean while pregnant.
Is that safe or are there too many germs etc. in the water?
- Carrie T., Vermont
Swimming is a great non-impact, low-intensity exercise that helps tone
all of your muscles, even when pregnant. The buoyancy of the water
supports your body, reduces joint impact, creates muscle resistance, is
injury-rehabilitative and reduces water retention. Swimming in the
ocean is okay as long as you stay out of shark-infested waters, swim
close and along the shore - never swim out, and take care to only swim
when the water is calm. Body surfing in waves could be very dangerous
(being tossed by waves and under currents, ingesting dirty water, etc.)
I am the proud mama of a healthy baby girl. However, I am also the
not-so-proud owner of a flabby tummy. What is the best activity to get
back the flat stomach I used to have?
- Gina R., New York
Pilates and other exercise programs that strengthen your core are the
best way to flatten your post-pregnancy tummy. Pilates target the
transverse abdominals, a muscle group often missed in traditional ab
workouts. After pregnancy, contraction of the transverse abdominals
acts like an internal splint, helping to close abdominal separation from
the inside. It’s the body’s most important core stabilizer and is
responsible for re-flattening the abdominal wall after pregnancy.
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Before I got pregnant I was very active and exercised a lot. I had a very
complicated pregnancy though and spent most of the time lying in
bed. I am so out of shape! What is the best way to start back up with
some sort of exercise?
-Helen A., Oklahoma
Check with your doctor before starting an exercise program. You should
start when you feel up to it and know you will keep it up. Follow the
same guidelines as you did when you were pregnant. If you had a
cesarean birth, a difficult birth, or complications, it may take a little
while longer to feel ready to start exercising. If you didn't exercise
during pregnancy, start with easy exercises and slowly build up to harder
ones. If you exercised regularly throughout pregnancy, you have a head
start. You should not try to resume your former pace right away,
though.
Walking is a good way to get back in shape. Brisk walks will prepare you
for more vigorous exercise when you feel up to it. Walking is a good
choice for exercise because the only thing you need is a pair of
comfortable shoes. It's also free, and you can do it almost any place or
time. Walking also is good because your baby can come along. The two
of you can get out of the house for exercise and fresh air without needing
to find child care. Seeing other people and being outside can help relieve
stress and tension.
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My baby is already 8 months, and I still weigh 14 pounds more than I
did before I got pregnant. I have tried going to the gym, but somehow
can’t find the energy for it. How can I get rid of all this extra weight?
- Beth M., Minnesota
Here are a few ways to make it easier to fit exercise into your life:
1. Split your workouts – Shorter workouts spread throughout the day
are just as effective as continuous workouts.
2. Keep it simple -- If you have a few minutes while the baby sleeps,
take some laps around the house or trips up and down the stairs.
Exercise doesn't have to be complicated, it only has to get you
moving.
3. Focus on what's important -- It's easy to get stressed out about
losing weight, especially after inhabiting a body so different from
the one you've been used to for most of your life. You will get back
to normal, even if your body isn't exactly the same. Give yourself
permission to enjoy your baby and your body, even if it's not what
you hoped it would be.
My baby boy is now five months old and I have been trying to get him
started on baby food. However, he just keeps spitting it back out. How
can I make him eat it?
-Sarah F., North Dakota
Baby feeding problems - such as gagging while eating and refusing to eat
lumpy foods - can be very worrying... and can make mealtimes stressful
for you both. Babies are born with a tongue thrust reflex, which
diminishes over time. By around six months, this reflex should be gone
and the baby is ready for solid foods. It’s possible your child is telling
you that he isn’t interested in solid food yet. Wait a week or two, then
try again.
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I am breastfeeding my little girl. However, I am a vegetarian. Will she
still get all the things she needs from my milk or do I have to give her
something else besides?
-Kendra V., South Carolina
Everyone needs to eat more calories and a larger amount of nutrients
when breast-feeding, regardless of the type of diet. A vegetarian can
easily breast-feed and supply both herself and her baby with the
nutrition they both need. First, make sure you're consuming adequate
calories. The recommended caloric intake is 500 calories above your
usual intake. Eat at least four servings of calcium-rich foods every day.
Good choices are calcium-fortified tofu, bok choy, broccoli, dark green
leafy vegetables, calcium-fortified soy milk and cereals. Eat vitamin D-
fortified foods if you don't get enough sun. It's difficult to get enough in
food, unless the product is fortified with it. Examples of fortified foods
are cereals or, if you eat dairy products, milk. Check that you get enough
vitamin B-12. You need more while nursing than you did during
pregnancy. It's not found in most plant-based foods. Eat B-12-fortified
cereal or B-12-fortified soy milk. Assess your iron intake. Your need for
this mineral decreases after pregnancy and is lower during breastfeeding.
Eat plenty of protein. Your need for protein increases to about
5g more than it was while you were pregnant. Protein is plentiful in
plant-based foods, and soy products are particularly good sources.
Watch your zinc intake. You can get zinc from eating whole grains and
legumes; if you were supplementing while pregnant, you may need to
continue. Eat fresh whole foods. Avoid questionable additives.
Everything you eat has the possibility of ending up in your breast milk.
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I have an exercise regimen that includes many exercises where I lie on
my back. Now I just read in a book that you should not lie on your
back during pregnancy. How can I continue with my exercises? Do I
have to replace all the ones that include lying on my back?
-Debbie R., Tennessee
It’s a good idea to avoid lying on your back when exercising at about 16
weeks as this may cause dizziness or nausea and may reduce blood flow
to you and baby. Look for alternatives so you can still get a thorough
workout. Your doctor or childbirth instructor may be able to help.
I love Spinning class. However, I am now starting my second trimester
and as my belly is starting to expand, I notice some problems with
balance. Should I stop the spinning class or is there some trick that will
allow me to continue safely with this work-out?
-Kathy L., New Jersey
Spinning is so much fun and can be safe to continue throughout
pregnancy as long as you follow some basic precautions (and get your
caregiver's okay!). Always drink TONS of water before, during, and after
the class. Whatever amount the instructor advises for the rest of the
class to drink, double it! Staying well-hydrated will keep your core
temperature within a safe range, especially important during your first
trimester. Go at your own pace. If that means slowing down or
loosening the tension on your bike, do it! Pregnancy is not a time to
compete with others in the class or even with yourself. Let your body's
signals be your guide -- if you start to feel dizzy, faint, or nauseous, then
you're working out too hard. If you start to feel pain or discomfort in
your abdomen or groin, then slow down your pace, reduce the tension,
and sit upright and take sips of water until you feel better. If you need to
cut the class short because you just don't have the energy on a given day,
then do it! As your pregnancy progresses, cut down (or out) the number
of jumps you do on the bike. Your changing center of gravity may cause
you to lose your balance when riding out of the seat - just be aware.
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I live in southern Florida. As summer is approaching, the heat is really
getting to me (I am about half-way through my pregnancy). What kind
of exercise would you recommend when the heat is up?
-Carla R., Florida
Your very best bet is swimming or water aerobics. The buoyancy of a
water workout makes it a perfect choice for a pregnant woman, and
you’ll stay cool and refreshed while you’re working out. Water exercise
is also a great tension tamer, which is a great help. Look for a pool
nearby (which won’t be too hard in Florida!) Check out lap swimming
times and water aerobics classes.
I am confused. I have always heard that Yoga was great during
pregnancy. Now someone told me that it could even be dangerous in
pregnancy! Is that true? I was really hoping to continue with Yoga
exercises right up till the end of this pregnancy.
-Maria V., New Mexico
Contrary to what many people think, Yoga is good for both you and your
unborn child. You will not hurt the baby, but you will be able to create a
healthy environment for the baby if you learn to do the yoga poses
correctly. There are some poses that you will want to avoid, so you’ll
need to learn to avoid the harmful poses and master the poses that are
suggested for pregnancy. You will want to learn about these poses before
you begin to do yoga.
My husband and I love to go hiking. We have planned a trip to Arizona
in mid-June. I will be in my second trimester by then. Is there any
reason I should avoid hiking there? We were planning several all- and
half-day hikes.
-Mandy K., Oklahoma
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Hiking is one of the best ways to stay fit and active outdoors. There are
so many things to see and do while hiking and it is a great way to clear
the head of the hustle and bustle of our busy lives. Hiking can take many
levels of difficulty so it is best to find out about the trail before you go.
Here are some other tips to keep in mind.
Drink lots of water. Water is important for everyone but it is
especially for pregnant women because of the risks and
complications associated with dehydration and the unborn child.
Bring plenty of water with you.
Take plenty of food and healthy snacks. Hiking can easily burn up
500 calories in an hour or two and you need an extra 300 calories
per day when pregnant. Eat before you leave, snack during the hike
and eat when you get back.
Do not carry a heavy load or pack. A light day pack with some
snacks and a jacket is ok, but you should not be carrying any
significant weight. Give the gear to someone else and have them
help you carry it. Experienced hikers may be able to comfortably
carry heavier packs, but for most pregnant women a day pack of 5-
10
Always tell someone where you're hiking and what time you plan
to return. If reception is available where you are hiking, take a
mobile phone in case of an emergency.
Wear sunscreen and reapply often to help protect you skin and
avoid the development of melasma, a hormonally caused increase
in the brown pigmentation on your skin.
Carry a first aid kit and emergency supplies such as waterproof
matches, several candles, a space blanket and energy bars or trail
mix.
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I am an avid volleyball player. I figured that I would stop playing once
my belly got really big. Now a friend said I should not play at all when
pregnant. Why is that? The baby can’t be hurt by the ball yet, can it?
Or is my friend wrong and it would be fine for me to continue?
-Terry P., Vermont
The risk of trauma to your abdomen is pretty great with volleyball and
other contact sports. Non-contact sports are generally OK to continue,
at least part-way through pregnancy. However, volleyball can get very
high-contact, both in terms of getting hit with the ball and falling onto
your belly as you dive for a shot. Remember: your goal here is to have a
healthy pregnancy and grow a healthy baby, and this is just one of many
sacrifices you'll be making for this child!
The last couple of years I have mostly been sitting behind a desk. Now
that I am pregnant - finally! - I would like to improve my health by
doing some exercise. I have heard that Pilates would be a good choice.
I have no idea how to get started though. What are some good
exercises during pregnancy?
-Amy B., Nevada
Many women find Pilates to be one of best exercises to do, both during
and after their pregnancy. One the top reasons Pilates and pregnancy go
together so well is that Pilates is great at building core strength. If your
abdominals, back, and pelvic floor muscles are toned, they will support a
more comfortable pregnancy and delivery. Pilates is also famous for
helping new moms get their figures back after baby is born! Another
great reason to do Pilates in pregnancy is that Pilates is very adaptable.
Most Pilates exercises can be modified as your body and abilities
change. The modifications help you keep the intent of the exercise, but
adjust the form to work for your body.
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I have started Pilates a while ago. Now I am 18 weeks pregnant. Lately, I
have noticed that my joints start to hurt after exercising. Is it just my
imagination or is that really because of the pregnancy? How can I best
avoid this problem?
-Linda G., Georgia
Your joint discomfort is probably more related to your pregnancy than
the Pilates. During pregnancy, your joints “loosen up” due to an increase
in lactic acid. You probably have also noticed that you are more flexible
than you used to be. It could be that you are unconsciously stretching
your joints a little more than normal, and experiencing pain as a result.
Don’t stop your workout, but do take it easy and don’t stretch too far.
Remember to never bounce a stretched muscle.
I love exercise and regularly do Pilates at home. I am 26 weeks
pregnant. Now, once or twice I have been getting really dizzy as I was
doing supine exercises. Am I doing something wrong? Am I hurting
the baby? How can I avoid getting dizzy without completely stopping
Pilates?
- Vera S., New Hampshire
Most experts advise pregnant women not to do exercises that involve
lying on your back. This position can restrict blood flow both to you and
your baby. This probably accounts for your dizziness. If you have
access to a Pilates instructor, or even better a Pilates class for expecting
moms, you’ll be able to find alternatives to the exercises that are making
you dizzy.
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The doctor just told me that I am pregnant. I am signed up for a Pilates
class when I will be about 8 weeks along. Now I noticed that my health
club also offers Pilates classes geared to pregnant women. What is the
difference between the classes? Should I try to change to the other
class or does it not really matter as long as the pregnancy isn’t any
further along?
- Pilar G., Texas
It’s a really good idea to get started in a prenatal Pilates class even early
in your pregnancy. You’ll have the benefit of one-to-one coaching, you’ll
have an instructor who is properly educated about the special needs of
pregnant women, and you’ll be able to meet other expectant moms.
Some Pilates exercises are best avoided during pregnancy, so it’s highly
important that you get the best instruction in your class.
The doctor told me to start exercising regularly while pregnant. When
I looked at the things on offer at the gym there were just so many
choices: Yoga, Pilates, Weights, Treadmill etc. I have no clue about
most of these things. Which would be a good exercise choice for a
pregnant woman?
- Monique D., Maine
All the choices you’ve mentioned can work for pregnant women, as well
as many others – walking and swimming, for example. Pregnancy can
be a great time to get active — even if you haven't exercised in a while.
Exercise can help ease or even prevent discomfort, boost your energy
level and improve your overall health. Exercise also helps you prepare for
labor by increasing your stamina and muscle strength. Being in good
shape may even shorten your labor and speed your recovery. The best
way to find out what’s best for you is to try it. Listen carefully to your
body, and pick the exercise that makes you feel good without causing
any discomfort.
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Next week we are going on vacation. I have been looking forward to
our stay at a dude ranch all year. I love horses! Now I just found out
that I am pregnant. I know horseback riding is not recommended
during pregnancy, but I will be only about eight weeks along. Is there
really any reason I shouldn’t get up on a horse?
-Iris K., Arkansas
Horseback riding is a great sport, but not always such a great one to
perform during pregnancy. Whether or not it is safe for you depends on
what type of riding you are doing. If you're riding slowly on flat terrain
with little risk of falling, then it's probably fine for you to continue until
the middle of your second trimester. If you're riding at a fast pace on
hilly and/or rocky terrain, which increases your and your horse's risk of
falling, riding is probably not a great idea, especially after the first
trimester. Of course, it goes without saying that jumping is not a
recommended activity at any point in your pregnancy.
All that said, you need to be aware of how much jarring or bumping you
feel while you ride. If you are at any risk for preterm labor, then a lot of
jarring once you're into your second trimester could cause enough
pressure on your cervix to induce labor. Also, be aware of your changing
center of gravity as your pregnancy progresses. You may have to alter
your position on the horse in order to keep your balance.
We live in a small town and I am used to running a lot of errands on
my bike. Now, at 24 weeks pregnant, I am starting to worry about
balance. Can I continue to ride my bike or is this too dangerous?
- Danielle R., Oregon
Cycling while pregnant isn't a good idea for beginners,, but experienced
riders may be able to continue until their second trimester, when a
shifting center of gravity affects balance and can make cycling
dangerous. Common sense is your best protection when biking and you
will naturally be extra cautious now that you are pregnant. Remember
to obey the rules of the road and signal so that cars, other bikers and
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pedestrians don't respond unexpectedly. Gear up your bike for safety
with a bell, lights, reflectors and a lock, in case you get worn out and
simply decide to take public transportation home.
You should also be aware that you'll really notice how much exercise
you're getting. This is because your body is supplying oxygen and
nutrients to your fetus as well – even while you exercise. Your heart and
lungs work much harder to make sure your uterus and your muscles get the blood
supply they need. The good news is that you get a better workout in less
time. And the more consistently you exercise – say, half an hour several
times a week – the more you'll improve your cardiovascular fitness.
I have been jogging regularly for a couple of years. Now that I am
pregnant, I have noticed some pain in my ankles when I run. How can
I avoid this?
- Sarah Q., Illinois
It's normal to have a certain amount of swelling in your ankles and feet
during pregnancy because you're retaining more water. Changes in your
blood chemistry also cause some fluid to shift into your tissue.
In addition, your growing uterus puts pressure on your pelvic veins and
your vena cava (the large vein on the right side of the body that carries
blood from your lower limbs back to the heart). The pressure slows the
return of blood from your legs, causing it to pool, which forces fluid from
your veins into the tissues of your feet and ankles.
If your joints ache while you’re jogging, don't run through the pain. Lay
off and allow the injury to rest. Jogging on a soft path is always better.
Asphalt is softer than concrete. Grass is nice, but only if it’s an even
surface.
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I have heard that riding a bike is not recommended during pregnancy.
Does that also apply to riding a stationary bike at the gym?
- Liz W., Hawaii
You can safely use a stationary bike during pregnancy as long as it
remains comfortable, but you may find the seats on traditional upright
bikes pretty uncomfortable those first few weeks after giving birth.
Look for models with built-in heart-rate monitors to let you know how
hard your heart is working. If your bike doesn't have one, you may want
to consider buying your own heart rate monitor to help you reach your
fitness goals (they're about the same size as a wristwatch). You should
be pedaling fast enough that you feel slightly winded but not to the point
that you can't carry on a conversation.
Everyone says that swimming is a great exercise while pregnant.
However, I am worried about the chlorine in the water. Doesn’t it
harm the baby?
- Erin C., Boston
There is no evidence that swimming in a chlorinated pool is risky during
pregnancy. In fact, most healthcare professionals insist that the benefits
of swimming far outweigh any potential dangers from chlorine exposure.
If you're worried about the unknown factor, there are ways you can
minimize possible chlorine exposure. Avoid highly populated, heavily
chlorinated pools with low ventilation (i.e.: indoors with low ceilings and
no windows). If you do swim indoors, limit the amount of time you
spend in the pool per week. Taking a good shower before and after
swimming can help limit reactions between you and the chlorine.
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I have been running daily in order to keep fit during pregnancy. Now
that I am entering my third trimester it is getting rather hard though.
My belly really bothers me as I run. Is there a way to handle this or do I
need to stop running?
- Ella S., Tennessee
Keep in mind that this will not last much longer. During this final phase
of your pregnancy, you may need to scale back your running. Slow down
your pace and walk or rest if you need to. Make extra sure you’re
drinking enough water and not getting overheated. There’s no reason
for you to completely stop running unless you have bleeding or any
unusual symptoms. Once your baby is here and you’re completely
recovered, you’ll be back into your exercise groove and you’ll be glad you
were in shape going in to pregnancy!
I have been very physically active all my life. I continued my usual
fitness regimen when I was pregnant with my first child.
Unfortunately, my little girl was born six weeks too early. She is fine
now, but it was a very worrisome time. I am expecting number two and
the doctor told me to be careful and keep physical exertion down.
What does that mean? Do I have to lie on the couch all day or is there
some exercise I can do? I do not want to risk another premature baby,
but neither can I stand the idea of not exercising at all.
-Barb G., Nevada
Please don’t feel that you can’t exercise during this pregnancy just as
you did the first time. Check with your physician about the safety of
exercising in your situation. It’s possible physical exertion was not the
primary cause of your premature delivery. There are plenty of exercise
routines that don’t involve downward impact. Pilates, yoga, swimming,
and others will keep you strong and energetic while posing minimal risk
for inducing pre-term labor. Do avoid high intensity aerobics which
involve a lot of bouncing movements.
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I had a baby six months ago and it still looks like I'm pregnant. What
should I do first to lose this belly fat? I also want to know what should
I eat and how many times a day I should eat.
- Dawn T., Iowa
The only way to reduce your belly fat is through a healthy nutritional
plan and a strengthening exercise for your midsection. I recommend
taking a very close look at your diet and really focus on eliminating all of
the empty calories from your nutritional plan. I would recommend
focusing on lean protein sources (chicken breast, turkey breast, egg
whites) and lean fibrous carbohydrates (broccoli, mushrooms, squash,
zucchini).
Eat several, small and nutritious meals throughout the day. You will
gain several benefits from eating several small meals throughout the
day. Your body's metabolism will be revved up throughout the day. You
will also have something in your stomach every few hours and be grazing
all day long. This is important because you will not feel deprived like
someone who eats 1 meal in the morning and then waits until dinner
time to eat again, which usually tends to create a mini-binge since the
person is extremely hungry. Try to eat a small and nutritious meal every
3 hours and you will reap the rewards!
I am about 4 weeks right now and I was wondering if I could start
walking every day. I have been active in the past, lifting weights and
running about 2-3 times a week. However, I hurt my back this summer
and have been unable to do very much. I was just getting back in the
groove when I found out I was pregnant.
Nancy T., - Ohio
First, talk with your doctor regarding your back. Because there will be
stress on your back as you move along in your pregnancy, you want to
be very proactive about back care and keep in touch with your primary
physician and OB/GYN. Everyone needs to be on board with your
workouts, medications, warm-ups/cool-downs and overall body
conditioning.
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Having said all this, there is no reason you should not be able to walk.
Walking is a low-impact workout that will continue to work vital muscle
groups and keep you in condition for the big day. The absolute best thing
you can do is design a workout with a trainer -- if money is an issue,
make it a one-time deal -- simply to ensure your movements are safe and
proper. As long as your body is strong, you should be able to work out up
to the day you go into labor. Olympic marathon runners, race walkers
and every-day runner/walkers report easier, healthier pregnancy as a
result of their walking/running program and speedier recoveries ... so get
those shoes on and start a walking program as soon as you talk to your
OB/GYN and trainer.
Hi, I had a Cesarean section 20 months ago and about three months
ago I tried doing sit-ups for the first time. It really hurt around the
incision area. I know it's supposed to hurt because you're doing sit-ups
and working your stomach muscles, but it hurts really bad and I was
wondering if this is normal. I never thought it would take more than a
year to start back up doing sit-ups.
-Jessica R., Louisiana
While sit-ups seems like a great idea to start the whole abs-of-steel
thing, remember that you are still healing. Scar tissue from the C-
section can sometimes cause inflammation which will result in even
more problems. The pain you feel from sits up should be a "good" burn,
not pain. Old fashioned sit-ups aren’t the only way to firm up your
abdominal muscles. Try the abdominal strengthening exercises of
Pilates for a less painful (and probably more effective) ab workout.
How many calories are burned per minute of breastfeeding?
- Tina B., Wisconsin
The short answer is, breastfeeding can burn between 350 - 500 extra
calories per day. However, many new moms factor in this 'burn' and
allow for more eating, less working out or just expect the weight to melt
off. For some, genetics are kind and the weight does drop off. For others,
it is an ongoing battle. The important thing is, you are breastfeeding. It
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is important not to focus just on the calories burned. Instead, pay
attention to your current health. How is your energy level? Pay more
attention to your health and stamina, less attention to the scale. It will
come in time!
Hi. I'm planning for a baby and wondering whether to continue going
to gym or stop once I get pregnant. If you suggest I continue how
much time I should spend on treadmill and what speed do you
recommend? Should I do other exercises or not?
-Marcia V., California
Yes, absolutely continue working out at the gym. By working out
throughout your pregnancy, you will help keep muscles strong so that
when it comes time to deliver, you will be strong enough to push.
Research shows that women who worked out throughout their
pregnancies consistently had easier deliveries, recovered more quickly,
were happier and happier and had less instances of post partum
depression! Women who do not work out are often very surprised by how
exhausted they are during child birth, struggle to find the extra strength
and are very sore/tired after the baby is born. Remember, you want to be
strong and have the stamina to care for that beautiful little baby once he
or she is in your arms.
I am about six to seven weeks pregnant. I am experiencing bleeding
though my doctor says my baby is ok. But because of the bleeding, she
asked me to stop all my work outs. I was swimming and weight
training about 5 times a week. I feel a bit depressed that I am not able
to work out.
- Anna J., Pennsylvania
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There are all kinds of benefits to exercise. However, there are definite
times when a mother-to-be needs to skip the exercise. You must work
with your doctor to find a solution that’s appropriate for you. Ask about
light exercise such as yoga or light walking. If your doctor still feels you
should stay off your feet, remember that you’ll only be doing this for nine
months, and the result will be a healthy baby.
All the information I read said that I shouldn't be gaining so much
since its still early in my pregnancy, but I have gone from 104.5 pounds
(5 foot 3 tall) to 114 pounds. Is it normal to begin gaining weight in
such early stage? Is it because of all my cravings?
-Maria T., Virginia
Expectant moms are usually better off eating what they crave, rather
than trying to stay away from it altogether. . The trick is to control your
portion size. Many nutritionists recommend that moms-to-be should
eat throughout the day just consuming smaller portions. This way, your
body will continue to break down and properly utilize what it is being fed
and you are less likely to pack on the unwanted and unnecessary
pounds.
I have had some weird symptoms while working on hip abductor
machines: a tingling/numb sensation down my legs. What should I be
doing differently? I am just entering my second trimester of pregnancy.
-Alison P., Rhode Island
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50.As a very busy mom to be I do not have time to go to the gym.
Instead, I would like to exercise at home. What would be the best
work-out for me to get started on? I am eight weeks pregnant and
reasonably fit.
Felicia R., Washington
52.Help! I am worried that something is wrong with me or the baby.
After doing some stretching exercises on the floor and getting back up
I felt decidedly dizzy. This has happened a couple of times. What
causes this? Do I need to tell my doctor?
Nell Z., Arkansas
54.I am 14 weeks pregnant, and a coworker has mentioned that she did
weight-lifting in her pregnancy. I was wondering whether it would be a
good idea for me to start lifting weights now too?
Gina K., Montana
55.I am 18 weeks pregnant and have continued my weight-lifting
routine. However, now I have noticed that I start feeling dizzy during
leg presses. Am I doing something wrong?
Alyssa R., South Dakota
58.I am 7 weeks pregnant and miserable with morning sickness.
Hopefully, the morning sickness will have stopped in another five
weeks, but in the meantime I would like to keep fit. Are there any
exercises that I can do in spite of my morning sickness?
Jessica W., Minnesota
59.My great-aunt told me that exercising too hard could endanger the
baby, because the movement can cause the umbilical cord to wrap
around the baby’s neck. Is that true? Does it concern all exercises or
are there specific things to avoid?
Megan M., Massachussetts
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60.I do not have a gym membership. Instead I would like to use some
exercise videos. What do I have to consider when choosing an exercise
video to use during pregnancy?
Sabrina S., Kansas
61.I have very long work-days at the office and just can’t find the time to
exercise during the work week. Is it enough if I exercise for a longer
period of time on the week–end?
Michaela A., Pennsylvania
62.Once or twice a week I play volleyball. I am still at the beginning of
my pregnancy (6 weeks). Is it okay to still play volleyball as long as I do
not overdo it?
Emily R., New Mexico
63.Before getting pregnant I was very active physically (running, cardio
etc.). Now I am 8 weeks pregnant, and am so exhausted I can barely
function, let alone exercise. Is there any way to find the necessary
energy?
Stephanie B., Utah
64.I used to be quite active and spent about an hour a day exercising.
However, the first 12 weeks of this pregnancy I suffered from truly
horrible morning sickness and stopped all exercise. Now, at 14 weeks I
am feeling better. How can I best get back in shape?
Laura M., Tennessee
65.About six months ago I started spinning class. I am now 5 weeks
pregnant (hurrah!). Is it a good idea to continue spinning class or
should I change to another form of exercise?
Danielle C., Ohio
66. I am addicted to Hatha Yoga. Still, I am wondering whether it is safe
to continue now that I am six weeks pregnant. Are there any special
poses I need to avoid?
Mariah T., Illinois
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67.Ever since getting pregnant I wanted to start prenatal yoga. With one
thing and another it always got postponed. I am well into my second
trimester now. Is it too late to start?
Grace W., South Dakota
68.I really enjoy Body Pump class. Are there any concerns about
continuing with these low-weight high repetition strength exercises
now that I am 10 weeks pregnant?
Hannah G., New Jersey
69.Am so excited about expecting my first child! But now I am starting
to wonder if my weight lifting exercises are a good idea while pregnant.
I usually do a small number of repetitions with heavy weights two or
three times a weeks. Is that a good routine to keep or should I change
it somehow?
Mira P., Virginia
70.I have read that a pregnant woman’s heart rate should not exceed 140
BPM. I am 10 weeks pregnant and in very good cardiovascular shape.
Do I have to limit myself in my cardio workout or can I go a bit higher
than 140 BPM?
Brittany D., Indiana
71. I have heard that pregnant women should not exercise while lying on
their back. In do Body Pump where a number of exercises are done on
an incline. Is that okay or should an incline be avoided as well?
Ashley K., Connecticut
72.I am 29 weeks pregnant and would like some advise on overhead
presses. I have heard conflicting opinions and now am confused on
whether they are okay or not.
Chelsea E., Delaware
73.Usually, I love going on the treadmill and have a lot of stamina.
Yesterday (at 30 weeks) I got on the treadmill and after just 10 minutes
I was exhausted. Is this normal?
Haley S., Colorado
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74.Finally I have reached my third trimester. Are there any yoga poses I
should avoid now that my size is increasing dramatically?
Shamaine R., Illinois
75.I am only eight weeks pregnant and am already starting to lose my
shape! Are there any exercises that will help me to stay toned a bit
longer? Any advise would be appreciated.
Courtney U., Wisconsin
76.I am in the middle of the second trimester and desperately looking
for a way to keep my abs in shape. What are the best exercises I could
do now and towards the end of my pregnancy?
Dana N., Florida
77.We are spending our vacation in the mountains and were planning
on kayaking. I will be 10 weeks pregnant by the time we go. I have no
experience with kayaking but am generally healthy. Do you think I can
participate?
Madison L., California
78.I just found out yesterday that I am pregnant! Today, during my
regular workout I had some spotting and now I worry if I should stop
exercising completely. What are my options?
Amber P., Georgia
79.I am just 14 weeks pregnant. We live in Arizona and I have no idea
what exercises to do now that it is getting warmer. I do not have a gym
membership and generally prefer being outdoors. However, with the
weather heating up I am worried that the heat might be too much for
the baby. Are there any fun outdoor workouts that I can do even in the
middle of summer?
Mary-Ann D., Tennessee
80.I am looking for some additional low impact exercises to do in my
third trimester. I was wondering whether the big exercise/Yoga balls
are safe in pregnancy and what exercises to do with them.
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Alexis C., Hawaii
81.I am at 17 weeks. So far I have been working out regularly while
pregnant. Does exercising cause you to have the baby early though? I
definitely do not want to risk a premature baby and am wondering if I
should cut down on my daily workout.
Andrea O., Michigan
82.As an avid hockey player I am wondering whether it is okay to
continue playing now that I am newly pregnant (week five).
Angela V., Maine
83.I need some advise. I have been doing regular fitness workout. I just
started my third trimester of pregnancy and have started pains in my
lower belly after about half the workout. What does that meant and
how can I continue exercising without any risks?
Julia G., Maryland
84.I am enrolled in a regular Yoga class, not a prenatal one. Can I
continue with it now that I found out that I am pregnant or should I
cancel?
Kelly R., Kentucky
85.Last summer I started inline skating and just love it. Now I am eight
weeks pregnant and would really like to do more inline skating this
summer. Is it okay to do so until my balance gets impaired?
Leah G., New Jersey
86.My doctor has diagnosed Placenta Previa and has restricted my
activities (no running etc.). I am looking for ideas for some nonstrenuous
exercise that will not endanger my baby but still keeps me in
shape.
Shannon F., Louisiana
87.During my first pregnancy I gained way too much weight. Just found
out that I am expecting number two (surprise!). Which exercises
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would help me to keep my weight within acceptable limits this time
around?
Madeline V., Delaware
89.Are there any exercises that will help me avoid stretch marks?
Michelle B., Missouri
90.After trying for almost a year I am finally pregnant! We are so
excited. A couple of months ago I got started with Taekwondo and
would like to continue it. I definitely don’t want to do anything that
could hurt this pregnancy though. How long can I do Taekwondo
before I should stop and is there anything I need to be extra careful
with?
Hillary D., Vermont
91.I am 25 weeks pregnant and have gained a lot of weight already. Now
I am looking for some fun exercises that will keep me from gaining too
many pounds by the end of the pregnancy. Any advise?
Olivia H., New Hampshire
92.To stay fit I use the treadmill. I do want to stay in shape while
pregnant but of course do not want to do anything that could hurt the
baby. What heart rate should I aim for that is neither too high nor too
low?
Rebecca C., California
93.This is my third pregnancy and I am at eight weeks pregnant. I have
started going to the gym about three times a week a couple of months
ago. To keep trim I also do stomach crunches. There is a lot of
conflicting information on whether that is okay during early
pregnancy. What are the facts?
Nicole B., Nevada
94.Everyone keeps telling me that exercises while lying on my back
should be avoided. I am in the second trimester, and have no
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discomfort whatsoever when exercising on my back. Is it still
something to be avoided?
Rachel D., Ohio
95.I’ve started a spinning class a couple of months ago to lose some
weight. Last week I found out that I am pregnant (about 5 weeks I
think). I was wondering whether I can continue with the spinning class
and if yes, whether I need to modify it for being pregnant.
Victoria R., Pennsylvania
96.I used to do Pilates but haven’t in about six months. At 12 weeks
pregnant I would like to get a bit more in shape. Is it okay to start back
up with Pilates while pregnant? What is the best way to start?
Anne M., Oklahoma
97.This is my first baby and I am starting the third trimester. I have
stayed moderately fit throughout the pregnancy (walking, swimming)
but haven’t really used a routine. I was wondering if there are some
exercises I could start this late in the pregnancy that would help my
body prepare for delivery.
Carla V., Kansas
98.This is my second pregnancy and I have a difficult time finding some
good exercises to stay in shape. I separated my pelvic cartilage during
delivery of my first child and now that I am well into the second
trimester of this pregnancy most exercises cause me intense pain. Any
advise on something I could do without pain that would still keep me
fit?
Debby F., Wyoming
100.This is my second pregnancy. I am 6 weeks along. My last pregnancy
ended in a miscarriage at 10 weeks. I run for about 45 minutes four
times a week. Is there a chance that my running caused the earlier
miscarriage and should I better stop running to make sure nothing
goes wrong this time?
Jasmine H., Texas
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101.Before getting pregnant I used to have regular workouts at the gym.
During early pregnancy I felt too exhausted to do much exercise, but
now at 13 weeks I have started walking on a treadmill. Is this safe and
for how long/what intensity should I shoot?
Leona T., Oregon
102.We were planning to go water skiing next week. I just found out that
I am pregnant and will be five weeks by the time we wanted to go
water skiing. Would it be okay to take part as long as I am careful?
Phoebe C., Utah
103.I am in my third trimester and the only exercise I feel up to is
swimming. But when I get out of the water I feel some pressure over
my lower belly. Am I doing something wrong?
Rose O., Indiana
104.I just found out that I am pregnant. I am worried because I am
lactose intolerant and can not have any dairy products. How can I get
all the necessary nutrients to have a healthy baby?
Teresa P., Alabama
105.I have been on a strictly vegan diet for almost three years now and
do not want to change what I eat. However, I have heard that a vegan
diet can be dangerous for the baby. What are the risks and is there any
way to make sure I have a healthy pregnancy anyway?
Zandra Q., New York
106.My favorite food is mozzarella with tomatoes. Now a friend told me
that some cheeses are unsafe during pregnancy and that mozzarella is
one of them. Is that true and how can I tell which cheese is okay for me
to eat and which isn’t?
Francesca V., Illinois
107.I usually don’t have a very big appetite and can’t eat large helpings. I
am finally pregnant after trying for what seems forever. I do not want
to do ANYTHING that might hurt the baby. Do I really have to eat
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twice as much as before though to make sure the baby can grow
properly?
Lucia B., Wisconsin
108.My doctor told me that it is crucial to drink enough while pregnant.
I do not really care for water. Are there any other good beverage
choices?
Brianna A., Virginia
109.I was wondering what kind of vitamins I should take. I am six weeks
pregnant. Can I stick with my regular multi-vitamins or should I
change to specially formulated prenatal vitamins?
April D., Wyoming
110.I am already 12 weeks pregnant and have barely gained any weight.
Am I doing something wrong? I am eating a well-balanced diet but
worry that the baby isn’t growing as it should.
Beverly N., Colorado
111.The more advanced my pregnancy gets the more food cravings I have.
The other day I just had to eat chocolate chip cookies with peanut
butter smeared on top! Is this normal? Can I just give in to these
cravings or is it unhealthy (overall my diet is pretty good)?
Crystal I., Oregon
112.I hate taking iron supplements. Is there any way to get sufficient iron
to keep from becoming anemic?
Diana J., Maryland
113. This is my second pregnancy. During my first pregnancy I gained
way too much weight which I still haven’t lost. Is there any way to
safely lose weight while pregnant?
Eileen K., South Carolina
114.I am thirty weeks pregnant. Lately, it has been so hot that I have
barely felt like eating anything. I feel full after just a couple of bites. Is
it okay to decrease your food intake towards the end of pregnancy or
should I force myself to eat more?
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Laura L, Georgia
115.I have struggled with weight issues most of my life. Now that I am
pregnant I am worried about gaining too much weight. How much
weight do I realistically have to expect?
Susan T., Indiana
116.When I had my first child, 14 years ago, there was no question about
which kind of milk to feed him and I too used cow’s milk. Now I have a
baby girl and have heard that soy milk has many advantages. Which is
better to use and why?
Sarah C., Mississippi
117.My baby is three months old and so far I have been breastfeeding her.
Now my mother-in-law said that it is high time to start her on cereal. I
think it is too early for that but am not sure. After all, my mother-inlaw
raised four children. When is the best time to start with cereal?
Tanaya R., Virginia
118.My seven month old boy is decidedly chubby. I was wondering if it
was time for him to start some sort of exercise.
Eva P., South Dakota
119.We are a very active family. But our eight month old baby girl seems
to be quite content just lying there. She does roll over but isn’t
showing any interest in crawling. How can I encourage her to become
more active?
Ana T., Connecticut
120.I have heard that baby massage is a wonderful tool and would like to
get started on it with my six week old baby. How do I get started and
exactly what do I do?
Judy D., Washington
121.I was so excited to start with baby massage but as soon as I take off
my little one’s clothes and diaper she starts to cry. What am I doing
wrong?
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Samantha I., Kentucky
122. I expected my baby son (3 months old) to really enjoy baby massage.
However, he only seems to like it for about two minutes. Then he
starts getting wiggly and soon after he starts to cry. Am I not doing
right or why doesn’t he enjoy it?
Lena G., Rhode Island
123.My baby loves sitting in his swings and spends a long time in there.
Now a friend mentioned that this is not good for him and stops him
from exercising properly. Is she right or did she make this up?
Maggie J., Tennessee
124.Fitness is very important in our family. What are good ways to
encourage a five-month old baby to become more active?
Wanda L., Texas
125.My son is almost one year old and still not walking. Is there a way for
me to teach him how to take his first steps?
Marisa D., Vermont
126. My friend does exercises with her three-month old baby. Now I am
a bit concerned. I thought babies learned how to crawl, walk etc.
naturally. Am I missing something? Should I be helping my baby to
exercise as well?
Sarah F., Ohio
127.My little girl is six months old. She turns easily from her back to her
tummy but always gets stuck when she tries to turn back onto her
back. Is there a way to help her?
Kristina A., Pennsylvania
128.My son is seven months old and learning how to rob. Unfortunately,
instead of going forward he usually goes backwards! Is this normal?
How can I teach him what to do?
Crystal S., California
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129.I am undecided whether to breastfeed or not. Somewhere I have
heard that breast feeding helps to lose the extra weight gained in
pregnancy. Does it really help with that?
Katelyn M., Idaho
130. I am breastfeeding my two-month old son. I am usually quite
athletic. I cut down during pregnancy but would like to become more
active once again. Will my working out impact the quantity or the
quality of my breast milk?
Charlotte K., Pennsylvania
131.Now that my baby is here I really want to get rid of all the excess
weight I gained. However, with a new baby to care for I do not have
time for visiting the gym etc. Is there some easy way to incorporate
exercise in my normal life?
Marge C., Maine
132.My friend told me that exercise makes breast milk taste “funny” so
that baby will no longer like it. Is this true?
Annie J., Iowa
133.My pregnancy was high risk and I had to spend the last six weeks on
complete bed rest. Luckily, everything went well and my beautiful
baby daughter is already three weeks old. However, I feel completely
out of shape. I used to be fairly active but now I do not know where to
start. What would be some good exercises for me to get back in shape
with?
Amy R., Kansas
134.I can’t believe how much weight I gained during pregnancy. I would
like to be back to my normal weight as soon as possible. What are the
most efficient work outs for getting rid of all the extra pounds?
Gretchen T., Oklahoma
135.Since the baby was born I am a stay at home mom, We can’t afford a
gym membership. Nevertheless, I would like to exercise regularly.
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What are the best exercises and how can I get motivated to stick with
it?
Lily D., Arizona
136. I definitely need to do something to get back in shape after having
my baby. Are there any exercises where I can take the baby along or
even involve him?
Miriam O., Virginia
137.I loved my prenatal yoga class. Are there any yoga classes offered for
mama and baby together?
Nadine E., West Virginia
138.I love to run. Now with the baby here I would like to use a special
stroller so I can run with the baby. What do I need to consider when
buying the stroller and how can I get started?
Elizabeth S., Arkansas
139.The baby is finally here and I am ready to get back in shape. What is
the best way to get rid of the excess fat on my tummy?
Mel J., Colorado
140. My son is eight weeks old. I have lost most of the weight I gained
during the pregnancy but I am still far from my usual fit self. Can I do
sit-ups etc. to improve my abs now?
Tess W., Idaho
141. I just had my baby two weeks ago and can’t wait to get back to
swimming. Is it okay to do so right away or should I wait a certain
amount of time before starting back up?
Janet G., Texas
142.I stopped playing competitive sports early in my pregnancy due to
the higher risk of injury while pregnant. Now that the baby is born (a
bouncing baby boy!), has the risk returned to normal or is this
something that only slowly normalizes over time?
Maureen D., Massachusetts
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143.I love to exercise and was very active throughout pregnancy. But now
that the baby is here I am thrown for a loop. I do not have a babysitter
and just don’t know what to do with my daughter while I am
exercising. Are there any workouts where I can take her?
Jill P., Montana
144. My friend swears that exercising on a fitness ball is great for new
moms. I recently bought one but have no idea what to do with it. What
kind of exercises should I do on it? My baby is eight weeks old.
Nancy P., New Mexico
145.I am breastfeeding my six-week old daughter. I also have resumed
my former running routine at a reduced rate. Unfortunately, my
breasts tend to hurt quite a lot after I have been running for just a
short while. What am I doing wrong?
Betty H., Indiana
146.I kept quite active during my pregnancy. Now that the baby is born I
want to get back to my regular life. As a matter of fact I would like to
participate in a half-marathon in about three months (baby will be
four months by then). Is there anything special I need to be aware of as
I start to train?
Lindsey V., Wisconsin
147.My favorite workout is weight lifting. However, I just had a C-section
with my first child. How long until I can get back to lifting and how
should I start?
Savannah I., Iowa
148.Desperately need to shed some of these extra pregnancy pounds. I
heard there are some tricks to “upping” your metabolism. What are
they?
Alexandra E., Kentucky
149.During pregnancy I significantly decreased my exercise levels. I was
so happy to sign up for all my regular classes now that the baby is here!
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But a friend said that my body might not be ready for a full workout
yet. How can I tell?
Debbie N., Louisiana
150.My son is 11 months old and I am almost back to my pre-pregnancy
weight. Unfortunately, my mid-section doesn’t look anything like it
used to. What are the best exercises to tone up that little paunch?
Natasha A., Maryland
151. The first six months after birth the weight just seemed to drop off. I
was already congratulating myself on easily getting back to my old
size. But now I am plateauing. I haven’t lost anything in over three
weeks and I am still about 10 pounds too heavy. What are the best
exercises to get my body back on track?
Marsha Q., New York
152.I feel like a total slouch. I spent the majority of my pregnancy on
restricted activity and the first six months of being a new mom went by
in a blur. I barely had time to shower, let alone exercise. Finally, things
are settling down. Luckily, I did lose most of the weight (hadn’t gained
that much to start with) but I am completely out of shape. Looking for
some tips on gentle exercise that will let me feel more like myself
again.
Rita M., North Carolina
153.All the lifting and carrying I do with my baby have given me an
almost constant back ache. Which exercises could I do to strengthen
my back/help me to get rid of this back ache?
Sheila T., Texas
154.I just got myself some new roller blades. Is there anything specific I
need to consider as a new mom?
Virginia K., Vermont
155.I am quite happy with how much weight I have lost since the birth of
my little girl almost a year ago. Still, my body doesn’t look like it used
to. Any advice on some exercises that help me to firm up my butt?
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Stacy K., Montana
156.I have decided to do some daily walking to get back in shape after
pregnancy. How far do you think I should walk in the beginning and
how fast?
Ella J., North Carolina
157.I had a C-section three months ago and the scar still hurts me when I
run or jump. What exercises could I do that would not cause any pain?
Inez R., Florida
158. I gave birth two months ago and my doctor said that I have diastasis
recti as a result of pregnancy. What exactly is this and are there
exercises I should do to fix it?
Helena K., Iowa
159.I just had my baby. Unfortunately, there were some complications
and I ended up having a C-section. How soon do you think I can start
up again with my workout? Do I have to avoid some exercises so as not
to reopen the wound?
Molly P., Kansas
160.I had a C-section six weeks ago. I was wondering if a postpartum
support belt would be helpful while exercising.
Lia B., Texas
161.My little one is now seven months and I have stopped breastfeeding.
Since then I have started to gain weight instead of losing it! I am
currently working out for 30 minutes about five times a week. How
much more do I need to do in order to stop gaining weight?
Chiara S., Nevada
162.I gave birth three months ago and am a bit worried as I still lose a bit
of urine if I exercise (running, jumping etc.). Are there exercises that
will help me to stop this incontinence?
Iris G., Rhode Island
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163.Unfortunately, I gained way too much weight during pregnancy. We
are going to buy some equipment to use at home. Which would be
most helpful to get back in shape and lose those extra pounds: a
treadmill, an elliptical or a stationary bike?
Winnie U., California
164.Just wondering if I can do Yoga exercises daily and whether it is
possible to have enough of a workout doing Yoga that I can skip my
weight lifting at the gym? With a five-month old baby I just don’t have
the time to get to the gym regularly.
Alicia D., Missouri
165.I’ve never been much of a friend of workouts but after giving birth to
my little boy seven months ago I really need to do something about my
body. Unfortunately, I don’t know much about exercise routines etc. I
have heard that you should warm up by stretching before you start.
What exactly does that mean?
Melanie U., Virginia
166.I am just 10 days postpartum but desperately need to get back in
shape. I know you are not supposed to really work out until the sixweek
mark, but are there some gentle exercises that I could get started
with now?
Petra J., Missouri
167.I need some help. My baby is nine months old, and I have lost most
of the weight I gained during the pregnancy. However, my skin just
feels loose and flabby. Is there some way I can improve this?
Susan E., Alabama
168.After having my baby I have had to really exercise to get fit for the
first time in my life. I am still confused by a lot of this. My question is:
To get in better shape, should I work out for a shorter time every day
or for a longer time every other day or does it not make any difference?
Cara N., North Dakota
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169.A friend got me an inflatable exercise ball. Are they any good for
exercising and exactly what do I need to do?
Nora A., Nebraska
170.I am seven weeks postpartum and just getting started with a new
exercise routine. I have some workout videos that I have been planning
to use. However, now I have heard that doing regular crunches can be
unhealthy for new moms. Is that true? Can I still use the videos and
just skip the crunches or what should I do?
Elise M., New Jersey
171.I really like the idea of walking for a work out and would like to take
my seven-week old baby in a stroller with me. Here in Florida the
summers get very hot and humid though. Will my baby be okay during
the walking?
Nell G., Florida
172.Breastfeeding is important to me. Still, I would like to do some
exercises to tone up my chest. What could I do and will it affect milk
production?
Mindy T., Nebraska
173.I would like to start running and put my baby in a jogging stroller. A
friend told me though that you can not use them for babies that don’t
sit on their own yet which basically means I would have to wait almost
six more months. Is it really so bad for my little one to be in the
jogging stroller while she is still so small?
Carolyn G., Tennessee
174.After having a C-section I am a bit leery of starting up with a
workout again. I am just four weeks postpartum. When would be a
realistic time to start and what is the best way to go about it?
Definitely don’t want to hurt myself.
Kerry Ann D., Kentucky
175.I started running again six weeks postpartum. For the first week
everything went fine, but then my knees started really hurting. Is that
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still a result of pregnancy hormones? If so, when will I be back to my
normal self.
Bianca U., West Virginia
176.I have been running throughout my pregnancy. I had my baby last
week and am wondering when it would be okay to start back up with
running. I have heard that you should wait for six weeks but that
seems a very long time.
Mona C., Illinois
177.I have stopped breastfeeding (baby is nine months old) and have
returned to a regular exercise routine. I lost most of my pregnancy
pounds fairly easily but just can’t get the last seven pounds off. What
could I do to return to my old size?
Lee R., Mississippi
178.With two little ones (2.5 years and 10 months) I just don’t have time
to exercise regularly. Though I have lost some of my pregnancy weight,
I still have another 15 pounds to go and also feel really out of shape.
Any ideas for a workout that I could incorporate into my extremely
busy day?
Tanya I., Washington
179.I am serious about running and am hoping to compete in a halfmarathon
when my little one is seven months old. Am a bit concerned
though that all the running might interfere with my milksupply. Is
there anything I can do to ensure there will be no problems?
Sina L., New Jersey
180.Lifting and carrying my three week old baby has caused me to have a
sore back. What exercises could I do to strengthen my back?
Sierra G., Wyoming
181.I had an episiotomy when giving birth to my daughter six weeks ago.
It is basically healed, but still feels uncomfortable. I would like to start
back up with an exercise routine but would like some advise on what
might be a good workout that will not cause me any pain/tearing at
the episiotomy site.
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Marian K., Louisiana
182.I used to lift weights but basically stopped in the middle of
pregnancy. With my little one now two months old I would like to
slowly get back to weight lifting. But a friend warned me that doing
squats would be dangerous for me now because I had a c-section. Are
squats out forever or are there some exercises I can do so that I can
once again lift weights?
Claudia R., Maryland
183.Before my pregnancy I played volleyball competitively. Now, at 6
months postpartum I feel ready to start up playing again. I am just a
bit worried about getting hurt by the ball as I am still breastfeeding.
Will my milk be affected if I get hit and bruised while playing?
Sandy K., Oklahoma
184.My doctor said that weakened stomach muscles are the reason for
my recurrent back pain. I am 12 weeks postpartum. Which exercises
could I do to help me build up my muscles?
Glenda E., Arizona
185.I am pretty much an exercise newbie. To help me get back in shape
after the birth of our beautiful daughter three months ago, my
husband just bought me an exercise bike. I have no idea how long or
how hard I should ride it though. Any advise would be appreciated.
Linda A., Montana
186.I need help finding a good workout. Because of our new baby (seven
months old) I would like to exercise at home. We were considering
setting up a (very small) home gym. What would be some equipment
that is not too expensive (I will be a stay-at-home mom) but really gets
the job done?
Rina T., Iowa
187.Is Pilates a good exercise for me to start now that baby is six months
old? I have never done these exercises before. Do I need to take a class
or would a video/book be sufficient to get started with?
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Tammy S., Kansas
188.I have heard that there are Pilates classes offered for mom AND
baby. What exactly does the baby do there? How old should the baby
be?
Zara L., Texas
189.I have tried to get back in shape after pregnancy for almost a year
now. With little success. I think I need some support or I will never get
back my old body. Where can I find some help/motivation.
Ally K., Washington
190.How long does it normally take to get your pre-pregnancy weight
back?
Stephanie U., Idaho
191.I am quite serious about getting back in shape after my son’s birth
four months ago. How often should I visit the gym?
Hattie T., Virginia
192.I am breastfeeding my six-month old. When I work out on the
treadmill for a longer period of time I feel an uncomfortable tightening
sensation in my breasts. Am I doing something wrong?
Terry H., Wisconsin
193.I am one of the few women who don’t gain a lot of weight during
pregnancy. I have been breastfeeding for almost seven months now
and have lost quite a bit of weight even though I eat plenty and
exercise only moderately. I am a bit concerned as I am getting quite
skinny. How can I build up my body a bit?
Della P., North Carolina
194.Please help me. I gained an average amount of weight but really
need to take those pounds off quickly. What is the most efficient way?
Karen V., Nevada
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195.Baby is eleven months old, and I am almost back to my normal
weight. However, I still have about five pounds to lose. Lately, I have
some problems motivating myself to exercise etc. Looking for some
tips to give me new momentum.
Lara S., Oregon
196.I am 7 weeks postpartum and would like to get started on Pilates for
the first time. I just read that some exercises are not good for new
moms. Which modifications would I have to make?
Verena T., South Carolina
197.Finally got the okay for exercise from my doctor at my six-weeks
appointment. But after running and biking the last couple of days I
had some minor bleeding/spotting. Do I need to stop or should I just
cut back on the exercises?
Greta C., Minnesota
198.During pregnancy I avoided unpasteurized cheese etc.. Do I have to
still be careful about that now that I am breastfeeding my three-week
old?
Becky E., Nebraska
199.Overall, I have lost most of the weight I gained during pregnancy.
But ten months postpartum my thighs are still way too big. Which
exercises could I do to slim down in that area?
Nan P., New Hampshire
200.I truly want to exercise but with an active three-month old baby I
just feel exhausted all the time. Any tips for finding the energy to get
started?
Joelle G., Minnesota
Becky E., Nebraska
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